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 BLDG RUN

WARM UP
20 MT CLIMBERS
1 INCH WORM FORWARD
1 MIN HAND STAND HOLD
1 INCH WORM BACK
10 SIT UPS
5 INV RING ROWS
5 JUMPING PULLUPS

WORK OUT

TRAVELING PLANKS LONG WAY   RIGHT  50/40
10 WEIGHTED SQUATS
TRAVELING PLANKS LONG WAY    LEFT
20 STRAIGHT LEG RAISES

CONTINUE ABOVE INCREASING WEIGHTED SQUATS BY 5 REPS EACH ROUND
FINISH WITH LAST ROUND BEING:
TRAVELING PLANKS LONG WAY   RIGHT  50/40
50 WEIGHTED SQUATS
TRAVELING PLANKS LONG WAY    LEFT
20 STRAIGHT LEG RAISES

THEN FOR EXTRA CREDIT:
5DEAD HANG PULL UPS
5 RING DIPS
20 ROUNDS