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
5 LDSUB
5 JUMPING PULL UPS
5/5 TOE TOUCHES
20 MT CLIMBERS
1 BEAR CRAWL F/B
10 MINUTES
WORK OUT 30 MINUTES ANY ORDER MINIMUM OF 5 REPS NO REST
DB SWINGS
WALL BALLS
INVERTED RING ROWS
PUSH UPS
BENT OVER ROWS
THEN:
ONE ARM DEAD COCKAROACH