3 MINUTE JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT
10/10 OVERHEAD WALKING LUNGE

WARM UP

1 CORNER RUN
THEN:
10 MT CLIMBERS
3 WALL CLIMBS
1 ROPE CLIMB
3 ROUNDS
WORK OUT      20 SEC ON   10 SEC HOLD!     8 ROUNDS    1 MINUTE REST BTWN ROUNDS

BEAR CRAWL             KNEE HOLD

SQUAT                           SQUAT HOLD

V UPS                             V HOLD

JUMPING LUNGES   LUNGE HOLD

PUSH UPS                    1 INCH PLANK HOLD

BICYCLES                    BIKE HOLD EXTENDED LEG