3 MINUTE JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT W/ROPE
20 OVERHEAD WALKING LUNGE W/ROPE
1 FIGURE EIGHT
WARM UP
BEAR CRAWL WALL CLIMB
F2C
BURPEES
10 MINUTES
WORK OUT
2 MINUTE TGU 2 MIN HAND STAND HOLD
3 MIN TGU BICYCLES 3 MIN KNEE HOLD (45plate)
4 MIN TGU BICYCLES PUSH UPS 4 MIN ELECTRIC CHAIR(4X45)
5 MIN TGU BICYCLES PUSH UPS 1 ARM DB SWING 5 MIN PLANK HOLD(45)
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