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

BEAR CRAWL WALL CLIMB
5 JUMPING PULL UPS
5/5 TOE TOUCHES
15 RUSSIAN TWISTS
12 MINUTES

WORKOUT         9 MINUTE PODS    1 MIN REST BETWEEN PODS

5 PULL UPS
10 PUSH UPS
15 SQUATS
AMRAP 9 MINUTES

5 WALL BALLS
10 FLOOR WIPERS
15 MT CLIMBERS
AMRAP 9 MINUTES

5 BURPEES
10 PUSH PRESS
15 BENT OVER ROWS
AMRAP 9 MINUTES

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