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
3MJRWARMUPPLATE THRUSTERSLDSUBBAR HANGLEG…
3MJRWARMUPMMPISTOLSRUNMT CLIMBPOPPERS12…
3MJRWARMUPMT CLIMBLEAPSINCH WORMSHSHRUNJ PULL…
3MJRWARMUPINCH WORMSMT CLIMBUP AND OVERSBLDG…
WARMUPHCSPPUSH PRESS STEP UPSINCH WORMSPLANK…
3MJRWARMUPLDSUBJ PULL UPRUNBEAR CRAWLBIKES12…
3MJRWARMUPINCH WORMSFLOOR WIPERSLEG LIFTSLDSUBJ…
3MJRWARMUPPPSUIRRHSHF2CRUN12 MIN WORKOUT 6 MIN…
3MJRWARMUPSTEP UPSFLOOR WIPERSLDSUBBEAR CRAWLSIDE…
3MJRWARMUPJ PULL UPSMT CLIMBHSHINCH WORMPOPPERS12…