3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE
WARM UP
BEAR CRAWL WALL CLIMB
20 BICYCLES
BEAR CRAWL WALL CLIMB
15 BICYCLES
BEAR CRAWL WALL CLIMB
10 BICYCLES
BEAR CRAWL WALL CLIMB
5 INVERTED RING ROWS

WORK OUT              CARDS  ONE ARM     1 DB 45/40 …..ALTERNATING AT YOUR WILL

HEARTS                    ONE ARM HANG SQUAT CLEAN
DIAMONDS                ONE ARM WALKING LUNGS
CLUBS                      ONE ARM PUSH PRESS
SPADES                      ONE ARM DB SWING