3 MIN JUMP ROPE
15 OVERHEAD SQUAT W/ROPE
15 OVERHEAD PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGE W/ROPE
WARM UP 15 MINUTES
PULL UPS
WALL CLIMBS
ANY AMOUNT AND REPS FOR 15 MIN
WORK OUT 1 MIN WORK 1 MIN HOLD
STEP UPS LEFT LEG TOE TOUCH LEFT LEG
STEP UPS RIGHT LEG TOE TOUCH RIGHT LEG
FONDAS LEFT SIDE PLANK LEFT
FONDAS RIGHT SIDE PLANK RIGHT
WALKING PUSH UPS RIGHT V HOLD
WALKING PUSH UPS LEFT V HOLD
MT CLIMBERS UNEVEN PLANK RIGHT
MT CLIMBERS UNEVEN PLANK LEFT
JUMP SQUATS HAND STAND HOLD
THEN:
20 SEC ON 10 SEC OFF 8 ROUNDS
BURPEES
THEN:
PLANK HOLD 4 MIN 45LB PLATE
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