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