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
HAND STAND HOLD
LDSUB
WALKING PUSHUPS
12 MINUTES

WORK OUT      6 MIN PODS WITH HOLDS ON END OF EACH  

3 WALL CLIMBS
6 PULL UPS
9 PUSH UPS
3 MIN KNEE HOLD 45LB PLATE

3 RING DIPS
6 T2B
9 JUMPING SQUATS W/BAR
DEAD COCKROADH W/1 DB

3 OVERHEAD SQUATS
6 TRUSTERS
9 V UPS
4 MIN ELECTRIC CHAIR  4/45LB PLATES