3 MINUTE JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT W/ROPE
20 OVERHEAD WALKING LUNGE W/ROPE
1 BLDG RUN

WORK OUT

1 MIN PULL UPS
1 MIN BAR HANG

2 MIN WALL CLIMB
2 MIN HAND STAND HOLD

3 MIN BEAR CRAWL
3 MIN KNEE HOLD

4 MIN
10 WALL BALL
10 RUSSIAN TWISTS
4 MIN
DEAD COCAROACH

5 MIN
20 MT CLIMBERS
20 BICYCLES
5 MIN
PLANK