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

DEAD LIFTS
15 MINUTES

WORK OUT

 

1 –  10  –  1
RING DIPS
PULL UPS

10 ROLL OUTS BETWEEN
EACH RING DIP PULL UPS SET