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

WARM UP

DEAD LIFTS
15 MINUTES

WORK OUT

DEAD LIFTS
AMRAP 1 MIN

ROLL OUTS
AMRAP 1 MIN

RING DIPS
AMRAP 1 MIN

BICYCLES
AMRAP 1 MIN

DEAD LIFTS
ROLL OUTS
AMRAP 2 MIN

RING DIPS
BICYCLES
AMRAP 2 MIN

DEAD LIFTS
ROLL OUTS
RING DIPS
BICYCLES
AMRAP 4 MINUTES

THEN

HOLD EACH FOR 1 MINUTES

TIP TOE LEFT

TIP TOE RIGHT

ROLL OUT HOLD

RING DIP HOLD

DEAD LIFT HOLD

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