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

1 BLDG RUN
5/5 WALKING PUSH UPS
5/5 PISTOLS
5 SIT UPS
1 MIN HAND STAND HOLD
2 ROUNDS

WORK OUT

PERFORM THE FOLLOWING EXERCISES IN ORDER AS FOLLOWS:

6 ROUNDS IN 3 MINUTES WITH PERFECT FORM, STOPPING ONLY
IN ALLOWABLE AREAS DESIGNATED BELOW

WHEN ALL EXERCISES ARE COMPLETE REPEAT FOR 6 ROUNDS IN 2 MINUTES

THE THIRD TIME THROUGH IS AMRAP IN 1 MINUTE

PUSH UPS STOP UP OR DOWN 1IN OFF MAT

SQUATS STOP AT BOTTOM OF SQUAT ONLY        last 1 min round jumping

PUSH PRESS 2 40LB DB      1 65LB BB  STOP AT TOP ONLY

LUNGE STOP AT BOTTOM ONLY, BACK KNEE 1 INCH OFF GROUND         last 1 min round jumping split lunges

V UPS STOP FULLY EXTENDED I INCH OFF MAT OR FULLY EXTENDED ON TOP

PULL UPS 6 IN 1 MIN ONLY…..LAST ROUND AMRAP IN 1 MIN