3 MIN JUMP ROPE
15 OVERHEAD SQUATS W ROPE
15 PUSH PRESS FROM SQUAT W/ROPE
10/10 OVERHEAD WALKING LUNGES W/ROPE
1 BLDG RUN
WARM UP
1 BEAR CRAWL F/R 10 SQUATS
5 PUSH UPS 30 SEC HAND STAND HOLD
10 TOE TOUCH LEFT 10 HOPS LEFT REPEAT ON RIGHT LEG
10/10 FONDAS 20 MOUNT CLIMBERS
10 SIT UPS 20 FLUTTERS
WORK OUT PODS 5 MIN AMRAP 1 MIN REST BTWN PODS SEAMLESS TRANSISTIONS!
1 BEAR CRAWL F/R 10 SQUATS
5 PUSH UPS 30 SEC HAND STAND HOLD
10 TOE TOUCH LEFT 10 HOPS LEFT REPEAT ON RIGHT LEG
10/10 FONDAS 20 MOUNT CLIMBERS
10 SIT UPS 20 FLUTTERS
THEN
2 MIN UNEVEN PLANK HOLD
1 MIN SQUAT 1 MIN KNEE SEAMLESS TRANSITIONS
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