3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE

WARM UP
1 ROPE CLIMB
1 BLDG RUN
10 SIT UPS
1 MIN HS HOLD
5/5 WALING PUSH UPS
1 LEAPS F/B
3 ROUNDS

WORK OUT

8 PUSH UPS
1 MIN JUMP ROPE …2ND TIME THROUGH IS BEAR CRAWL MT CLIMB
8 V UPS 
1 MIN MOUNTAIN CLIMB…./2ND TIME THROUGH IS JUMP ROPE
8 PULL UPS
1 BEAR CRAWL WALL CLIMB….2ND TIME THROUGH IS MT CLIMBERS
8 LUNGES
1 MIN JUMP ROPE….2ND TIME THROUGH IS BEAR CRAWL WALL CLIMB
8 SQUATS
1 MIN MOUNTAIN CLIMB….2ND TIME THROUGH IS JUMP ROPE, MT CLIMBERS AND BEAR CRAWL WALL CLIMB
2 ROUNDS…ALTERNATING JUMP ROPE, MT CLIMBER, BEAR CRAWLS AS NOTED ABOVE

DO  EACH EXERCISE ABOVE WITH A SLOW 8 COUNT DOWN AND FAST POWER UP.
ALTERNATING 1 MIN JUMP ROPE….1 MIN MT CLMBER….1 BEAR CRAWL WALL CLIMB
BETWEEN EACH ROUND….30 SEC REST BTWN ROUNDS