WARM UP
30 SEC HSH
BEAR CRAWL
30 SEC RING DIP HOLD
BEAR CRAWL
30 SEC PLANK HOLD
BEAR CRAWL
30 SEC SQUAT HOLD
BEAR CRAWL
30 SEC BAR HANG
BEAR CRAWL
1 BLDG RUN

WORK OUT
21  15  9     5 MIN CAP
RING DIP
WALL BALL
1 MIN REST
21  15  9      5 MIN CAP
PULL UPS
BOX JUMPS
1 MIN REST
21  15  9     5 MIN CAP
PUSH UPS
FLOOR TO CEILING 35/30 (each arm every round)
1 MIN REST
21  15  9     5 MIN  CAP
DBS 50/35
OHS 45/65
1 MIN REST
21  15  9       5 MIN CAP
BURPEES
V UPS
GO TO EMERGENCY ROOM

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