3 MIN JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGES W/ROPE
WARM UP
1 DANNY RUN
THEN:
5/5 WALKING PUSH UPS
10 FLOOR WIPERS
10 JUMP SQUATS
15 MINUTES
WORK OUT
1 – 3 – 5 – 5 – 3 – 1
JUMPING SPLIT LUNGES LONG WAY
AT FAR END:
20 PUSH UPS
20 LEG LIFTS
AT NEAR END:
20 BICYCLES
20 V UPS
THEN:
BEAR CRAWL LONG WAY FORWARD
20 PUSH UPS
20 LEG LIFTS
BEAR CRAWL LONG WAY BACK
20 BICYCLES
20 V UPS
4 ROUNDS
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