3 MINUTE JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT
10/10 OVERHEAD WALKING LUNGES 1 CORNER RUN

WARM UP
5 LDSU
1 BEAR CRAWL F/R
1 LEAP F/R
1 MIN HS HOLD
2 ROUNDS

WORK OUT:    TOP 3 EXERCISES INCREASE BY 1 REP TO 3 THEN REPEAT 3 THEN 2 THEN 1
BOX JUMPS AND SPLIT LUNGES START AT 5 AND INCREASE 1 REP TO 10
THRUSTERS STAY AT 10 AFTER EACH ROUND

1 – 3   3 – 1
TGU   40LB
MAN MAKERS
WALL CLIMBS
5 – 10     
BOX JUMPS
JUMPING SPLIT LUNGES

10 THRUSTERS  75 BAR BELL        2 40LB DB

EXAMPLE:

FIRST ROUND

1/1 TGU
1/1 MM
1 WALL CLIMB
5 BOX JUMPS
5/5 JUMPING SPLIT LUNGES
10 THRUSTERS

SECOND ROUND
2/2 TGU
2/2 MM
2 WALLCLIMB
6 BOX JUMPS
6/6 JUMPING SPLIT LUNGES
10 THRUSTERS

THIRD AND FOURTH ROUNDS
3/3
3/3
3
7 AND 8 BOX JUMPS
7 AND 8 LUNGES
10 THRUSTERS

FITH ROUND
2/2
2/2
2
9
9
10

LAST ROUND
1/1 TGU
1/1 MM
1 WALL CLIMB
10 BOX JUMPS
10/10 JUMPING SPLIT LUNGES
10 THRUSTERS