3 MIN JUMP ROPE
15 OVERHEAD SQUATS W ROPE
15 PUSH PRESS FROM SQUAT W/ROPE
10/10 OVERHEAD WALKING LUNGES W/ROPE

WARM UP

WORK OUT

1 TGU LEFT 50/40
1 LUNGE FORWARD BACK R/L    LEFT ARM DB
5 PULL UPS
REAPEAT ABOVE USING RIGHT ARM
INCREASE TGU BY 1 REP UNTIL FINAL ROUND OF:

5 TGU LEFT 50/40
5 LUNGE FORWARD BACK R/L    LEFT ARM DB
5 PULL UPS
REAPEAT ABOVE USING RIGHT ARM

THEN:

1 – 5 ONE ARM DB SWING LEFT/RIGHT 50/40
50 BICYCLES
50 MT CLIMBERS

THEN FOR EXTRA CREDIT
1 DANNY RUN WITH YOUR DB