WARM UP
30 SEC HSH
BEAR CRAWL
30 SEC RING DIP HOLD
BEAR CRAWL
30 SEC PLANK HOLD
BEAR CRAWL
30 SEC SQUAT HOLD
BEAR CRAWL
30 SEC BAR HANG
BEAR CRAWL
1 BLDG RUN
300 JUMP ROPE
15/15 OH SQUATS  AND PUSH PRESS FROM SQUAT
10/10 OH WALKING LUNGES

WORK OUT
21 15 9         5 MIN CAP
RING DIP
WALL BALL
1 MIN REST
21 15 9       5 MIN CAP
PULL UPS
BOX JUMPS
1 MIN REST
21 15 9        5 MIN CAP
PUSH UPS
FLOOR TO CEILING 35/45 (each arm every round)
1 MIN REST
21 15 9       5 MIN CAP
DBS      CARL./45
OHS      45 BAR
1 MIN REST
21 15 9      5 MIN CAP
BURPEES
V UPS
GO TO EMERGENCY ROOM