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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