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 CORNER RUN
WARM UP
20 MT CLIMBERS
1 LEAP F
1 MIN HAND STAND HOLD
1 LEAP R
3 ROUNDS
WORK OUT
10 – 1 PUSH UPS
20 LEG LIFTS
1 BEAR CRAWL F LONG WAY
10 – 1 DB SWINGS 65/50
10 FLOOR WIPER W/WEIGHT
1 BEAR CRAWL R
THEN:
50 PULL UPS
45 PUSH UPS
45 DB SWINGS
ANY ORDER ANY AMOUNT OF REPS
THEN:
10 PULL UPS
10 WEIGHTED SIT UPS 65/50
5 ROUNDS
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