3 MIN JUMP ROPE
15 OVERHEAD SQUATS W ROPE
15 PUSH PRESS FROM SQUAT W/ROPE
10/10 OVERHEAD WALKING LUNGES W/ROPE
1 CORNER RUN
WARM UP
5 WALL BALLS
5 JUMPING PULL UPS
5 SUMO DEADLIFT HIGH PULLS
3 ROUNDS
WORK OUT START AT CORNER OF BLDG….ONCE AROUND AS FOLLOWS:
10 SQUATS 85/135
WALKING LUNGE TO NEXT CORNER
LEAVE WEIGHT RUN FORWARD BACK TO START
10 PULL UPS
RUN FORWARD BACK TO WEIGHT
10 SQUATS
WALKING LUNGE TO NEXT CORNER
LEAVE WEIGHT RUN FORWARD BACK TO START
10 PULL UPS
RUN FORWARD BACK TO WEIGHT
10 SQUATS
WALKING LUNGE TO NEXT CORNER
LEAVE WEIGHT RUN FORWARD BACK TO START
10 PULL UPS
RUN FORWARD BACK TO WEIGHT
10 SQUATS
WALKING LUNGE TO NEXT CORNER
LEAVE WEIGHT RUN FORWARD BACK TO START
10 PULL UPS
1 BLDG RUN
10 SQUATS
10 PULL UPS
THEN:
1 DANNY RUN W/45LB PLATE
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