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