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
1 BEAR CRAWL F/R
1 CRAB CRAWL F/R
1 INCHWORM F/R
WORK OUT
10 – 1 JUMPING PULL UPS
30 SEC BAR HANG HOLD BETWEEN EACH ROUND
10 – 1 WALKING PUSH UPS EACH ARM
30 SEC KNEE HOLD BETWEEN EACH ROUND
50 – 10 MOUNTAIN CLIMBERS
1 MIN PLANK BETWEEN EACH ROUND
50 – 10 BICYCLES
1 MIN LEG HOLD BETWEEN EACH ROUND
10 – 1 WEIGHTED JUMP SQUATS 45LB PLATE
1 MIN ELECTIRC CHAIR BETWEEN EA CH ROUND 45LB PLATE
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