3 MIN JUMP ROPE
1 BLDG RUN
WARM UP
10 FLOOR WIPERS
10 TRI PUSH UPS
1 BEAR CRAWL F
20 SEC HSH
10 BALL CLEAN/SQUATS
10/10 OH WALKING LUNGES W/BALL
1 BEAR CRAWL R
10 JUMPING PULL UPS
WORK OUT
4 TIRE FLIPS 5/5 SLEDGE HAMMER 5 ROUNDS
*
5 ROPE CLIMBS
*
25 RING DIPS
*
30 WALL BALLS
*
50 DB SWINGS 50/CARL
*
1 OH WALK AROUND BLDG 75/95
PERFORM EACH OF THE ABOVE EXERCISES TO COMPLETION IN ANY ORDER..
BEFORE BEGINNING NEXT EXERCISE PERFORM THE FOLLOWING:
*5 PULL UPS
20 PUSH UPS
40 SIT UPS
THEN:
PICK YOUR ONE WORST EXERCISE FROM THE LIST AND DO IT AGAIN!