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
1 BEAR CRAWL WALL CLIMB
5 JUMPING PULL UPS
1 BLDG RUN
10 FLOOR WIPERS
5 INV RING ROWS
3 ROUNDS

WORK OUT              corner
1 corner
START AT FIRST TELEPHONE POLE
10/10 F2C   40/50 DB
RUN WITH DB TO NEXT POLE DROP WEIGHT
FINISH CORNER RUN TO TOP AND BACK TO WEIGHT
10/10 F2C
RUN WITH DB TO NEXT POLE DROP WEIGHT
FINISH CORNER RUN  AND BACK TO WEIGHT
REPEAT PATTERN UNTILL ALL POLES ARE COMPLETED TO THE END OF THE CORNER THEN RUN BACK  WITH WEIGHT