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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