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 WALL BALL LINE UP

FLUTTERS
BICYCLES
SUPERS
MT CLIMBERS

WORK OUT     40 MINUTES

RING DIPS

T2B

WALL CLIMBS

STEP UP (BOX JUMPS)

PULL UPS

PUSH UPS

FOLLOWING HOLDS INTERUPTING AT DIFFERENT INTERVALS THROUGHOUT THE WORKOUT

UNEVEN PLANK 3O SEC EACH SIDE

KNEE HOLD     2 MINUTES

1 INCH BOTTOM PUSH UP HOLD   1 MINUTE

WALL FACING SQUAT HOLD     2 MINUTES

PLANK HOLD 4 MINUTES

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