3 MIN JUMP ROPE
15 OHS W/R
10/10 OHWL W/R
WARM UP

10 WALL BALLS
1 BEAR CRAWL F/R
10 JUMPING PULL UPS
10 V UPS

WORK OUT      4 PODS         7 MIN EACH     1 MIN REST  BTWN PODS

15 SQUATS
15 PUSH UPS
30 BICYCLES

5 DIPS
5 PULL UPS
10 FLOOR WIPERS

1   ROPE
10 WEIGHTED SIT UPS   45
15 DB SWING  65

5 CLEAN SQUAT
5 PUSH PRESS
25 MT CLIMBERS