3 MIN JUMP ROPE

WARM UP

J PULL UPS
LEG LIFTS
HSH
12 MINUTES

WORK OUT        5 MIN PODS

BCWC
ROPE CLIMB

TRAVELING ROW
5 PULL UPS

5 SDHP
5 FLOOR WIPERS

THEN:

1 MIN BAR HANG
1 MIN HSH
2 MIN KNEE HOLD
3 MIN ELEC CHAIR
4 MIN PLANK