3 MINUTE JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT
10/10 OVERHEAD WALKING LUNGES
WARM UP
1 INCH WORM F/R
2 BEAR CRAWL WALL CLIMB F/R
1 LEAP F
1 MIN HAND STAND HOLD
1 LEAP B
10 SIT UPS
2 ROUNDS

WORK OUT     11 ROUNDS
5 PULL UPS
10 PUSH UPS
15 SQUATS
AFTER EACH ROUND…. BURPEES!
STARTING WITH 2, INCREASE BURPEES BY 2 CAPPING AT 10.
AT ROUNDS 5 AND 6, BOTH ROUNDS ARE 10 BURPEES
EXAMPLE:
2  4  6  8  10  10  8  6  4  2

THEN:
10  8  6  4  2   ONE ARM FLOOR WIPERS  W/BALL    LEFT
10  8  6  4  2    ONE ARM FLOOR WIPERS W/BALL     RIGHT
WITH
25 V UPS
25 BICYCLES
BETWEEN EACH ROUND

THEN FOR EXTRA CREDIT
5 WALL BALLS
5 PULL UPS DEAD HANG
10 ROUNDS