WARM UP
3 MIN JUMP ROPE
THEN:
1 BLDG RUN
10 VUPS
1 ROPE CLIMB
10 WALL BALLS
1  30SEC HSHOLD
10 BALL CLEAN AND SQUAT
10 BURPEES
1 BLDG RUN

WORK OUT

1 SKIPPING/RUN   LONG SIDE BLDG
1 TIRE DRAG   LONG SIDE BLDG
5 TIRE FLIPS

3/3  TGU  40/30
5 T2B
10 WEIGHTED FLOOR WIPER  40/30

10 BOX JUMPS
10/10 WALKING PUSH UPS
25 SUPERS

5/5 FLOOR 2 CEILING 45/50
5 WALL CLIMBS
5 WEIGHTED SIT UPS  45/50

EACH POD AMRAP 7 MIN WITH 1 MIN REST BETWEEN PODS

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