3  MIN JUMP ROPE
WARM UP
1BLDG RUN
1 BEAR CRAWL F/R
8 WALL BALLS
8 FLOOR WIPERS
1 BEAR CRAWL F/R
6 WALL BALLS
6 FLOOR WIPERS
1 BEAR CRAWL F/R
4 WALL BALLS
4 FLOOR WIPERS
1 BEAR CRAWL F/R
2 WALL BALLS
2 FLOOR WIPERS
1 BEAR CRAWL F/R
10 JUMPING PULL UPS

WORKOUT
1ST POD
PUSH UPS
   AMRAP 4 MIN
EACH TIME PUSH UP REPS BREAK, COMPLETE:
10/10 SIDE HIP RAISES THEN RETURN BACK TO PUSH UPS.
CONTINUE AS MANY PUSH UPS AS POSSIBLE IN 4 MIN, THEN:
4 MIN OVERHEAD BAR HOLD

2ND POD
PULL UPS
   
AMRAP 5 MIN
EACH TIME PULL UP REPS BREAK, COMPLETE:
15 SQUATS THEN RETURN BACK TO PULL UPS.
CONTINUE AS MANY PULL UPS AS POSSIBLE IN 5 MIN, THEN:
5 MIN PLANK HOLD

3RD POD
RING DIPS
  AMRAP 5 MIN
EACH TIME RING DIP REPS BREAK, COMPLETE:
20 V UPS THEN RETURN BACK TO RING DIPS.
CONTINUE AS MANY RING DIPS AS POSSIBLE IN 5 MIN, THEN:
5 MIN ELECTRIC CHAIR HOLD