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
DANNY RUN
WORK OUT
1 – 2 – 3 – 4 – 5
PULL UPS
2 – 4 – 6 – 8- 10
PUSH UPS
3 – 6- –9 – 12-15
SQUATS
AMARP 5 MIN
1 MIN BAR HANG
REPEAT 5 MINUTE ROUTINE
2 MIN LOW PUSH UP HOLD
REPEAT 5 MINUTE ROUTINE
3 MIN SQUAT HOLD
THEN:
1 MIN KNEE HOLD
1 MIN SQUAT HOLD
1 MIN DEAD COCAROACH HOLD
3 ROUNDS
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