JUMP ROPE
OH SQUATS
OH WALKING LUNGES
3 MINUTES

WARM UP

DEAD LIFTS
15 MINUTES

FOLLOWING PODS

1 – 10
DEAD LIFTS
LEGG ROLL/PUSH UPS
8 MIN CAP

1 – 10 RING DIPS
10  V UPSL
7 MIN CAP

1  –  10
TRIANGLE PUSH UPS
PULL UPS
6 MIN CAP