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

5 WALL BALLS
LEAP TO BAR
5 JUMPING PULL UPS
5 BURPEES
BEAR CRAWL BACK TO BALL
12 MINUTES

WORK OUT

20 PUSH UPS BLDG CORNER
JUMPING SPLIT LUNGE LONG WAY
RUN TO START
20 PULL UPS

RUN BACK TO 2ND CORNER
20 PUSH UPS
RUN TO GYM
20 PULL UPS

CONTINUE ABOVE PATTERN UNTIL
100 PUSHUPS AND 100 PULL ARE COMPLETTED

THEN REPEAT ABOVE WITHOUT THE PULL UPS

ENJOY!