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

V UPS
J PULL UPS
LDSUB
WALL CLIMBS
10 MINUTES

 

WORK OUT        PODS AND HOLDS      3 MIN EACH   60 SEC REST BETWEEN PODS 

5 PULL UPS
10 PUSH UPS
PLANK HOLD

RING DIPS
ROPE
HAND STAND HOLD

5 T2B
5 BUSRPEES
SQUAT HOLD

20 MT CLIMBERS
20 BICYCLES
DEAD ROACH

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