3 MIN JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGES W/ROPE
1 DANNY RUN (1/2 MILE)

WARM UP

5 JUMPING PULL UPS
10 V UPS
5/5 WALKING PUSH UPS
20 MT CLIMBERS
1 BEAR CRAWL
12 MINUTES

WORK OUT

50 – 40 – 30 – 20 – 10

PULL UPS
PUSH UPS
SIT UPS

1 CORNER RUN AFTER EACH SET