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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