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
5 BEAR CRAWL WALL CLIMBS
10 PUSH PRESS W/BAR

WORK OUT

1 MIN HS HOLD
2 MIN KNEE HOLD
3 MIN ELEC CHAIR 180/90
4 MIN PLANK  45

THEN:

LONG SIDE OF BLDG
OH WALK   75/ 2DB 45
SHORT SIDE OF BLDG
WEIGHTED WALKING LUNGES

AMRAP 10 MIN

THEN:

4 MIN PLANK 45
3 MIN ELEC CHAIR  90/180
2 KNEE HOLD
1 MIN HS HOLD