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

JUMPING PULL

UPS
BEAR CRAWL WALL CLIMB
1DB HANG CLEAN SQUAT PRESS
BLDG RUN
12 MINUTES

WORK OUT            PARTNERS

TIMER

TRAVELING PLANK LONG WAY F/B  L/R
5 T2B

WORKER

HANG CLEAN SQUAT PRESS F/B LUNGE LEFT/RIGHT

SWITCH

TOGETHER
1ST ROUND
40 BICYCLES

2ND ROUND
1 BLDG RUN

CONTINUE ABOVE PATTERN UNTIL 5 BLDG RUNS COMPLETED

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