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

LDSUB
HS HOLD
JUMPING PULL UPS
12 MINUTES

WORK OUT       TEAMS OF 3

300 PUSH UPS      FONDAS      SIT UPS

300 JUMP SQUATS SQUATS         FONDAS    SIT UPS

150 PULL UPS       F/B LUNGE       LEG LIFTS

60 WALL CLIMBS        F/B LUNGE    LEG LIFTS

300 LB    DB CARRY AROUND BLDG                KNEE HOLD           DEAD COCKAROACH

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