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
BEAR CRAWL WALL CLIMB
5 JUMPING PULL UPS
10 LEG LIFTS
1 BLDG RUN
12 MINUTES
1 DANNY RUN
2 ROPE CLIMBS
50 PUSH UPS
20 FLOOR WIPERS
1 CORNER RUN
2 ROPE CLIMBS
50 PUSH UPS
20 FLOOR WIPERS
1 BLDG RUN
2 ROPE CLIMBS
50 PUSH UPS
20 FLOOR WIPERS
THEN:
30 SECONDS EACH EXERCISE ….CLOCK RUNNING
JUMP SQUATS
BICYCLES
MT CLIMBERS
5 ROUNDS
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