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

WARM UP

SDHP
WALL BALLS
OVERHEAD WALK BACK TO BARS
JUMPING PULL UPS
MT CLIMBERS
12 MINUTES

WORK OUT   1BAR BELL WEIGHTED

START AT FIRST CORNER OF BLDG

5 SQUATS
5 BENT OVER ROW RIGHT
5 PUSH PRESS
RUN TO 2ND CORNER W/WEIGHT
REPEAT AROUND AT EACH CORNER AROUND BLDG SWITCHING LEGS ON ROWS

THEN:

5 PUSH PRESS
5 BENT OVER ROW RIGHT
5 SQUATS
OVERHEAD WALK W/WEIGHT TO 2ND CORNER

5 PUSH PRESS
5 BENT OVER ROW LEFT
5 SQUATS
WALKING LUNGE W/WEIGHT ON BACK TO 3RD CORNER

REPEAT ABOVE AROUND BLDG

then………