3 MIN ROPE JUMP
WARM UP
5 WALL BALLS
1 BLDG RUN
5 WALL BALLS
10 INVERTED RING ROWS
5 WALL BALLS
10/10 WALKING LUNGES
5 WALL BALLS
1 ROPE CLIMB
5 WALL BALLS
10 BURPEES
5 WALL BALLS

WORK OUT
25  – 15 BACK SQUATS 75/95
5 PUSH PRESS   75/95
5 PULL UPS

EXAMPLE;
FIRST ROUND
:

25 BACK SQUATS
5 PUSH PRESS
5 PULL UPS
SECOND ROUND:
24 BACK SQUATS
5 PUSH PRESS
5 PULL UPS
LAST ROUND
15 BACK SQUATS
5 PUSH PRESS
5 PULL UPS

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