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
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