3 MIN JUMP ROPE
15 OVERHEAD SQUAT W/ROPE
15 OVERHEAD PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGE W/ROPE
1 DANNY RUN

WARM UP 

1 BEAR CRAWL F/R
10 V UPS
1 TRAVELING SPLIT LUNG F/B
10 JUMPING PULL UPS
3 ROUNDS

WORK OUT

10 EXTENDED CRUNCHES W/PLATE   45LB
10 PUSH UPS
5/5 STEP UPS W/PLATE 45LB
5 PULL UPS
15 ROUNDS