3 MIN JUMP ROPE
15 OVERHEAD SQUAT W/ROPE
15 OVERHEAD PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGE W/ROPE

WARMUP

1 SPANISH RUN
5 BURPEES
1 BEAR CRAWL F/R
1 LEAP F/R
5 JUMPING PULL UPS
3 ROUNDS

WORK OUT
1 – 3 – 5 JUMPING SPLING LUNGES LEFT TO WALL/RIGHT BACK TO BAR
5 – 3 – 1
AFTER EACH LEFT/RIGHT ROUND PERFORM
5 PULL UPS
10 PUSH UPS
20 BICYCLES
THEN:
5 PULL UPS
10 PUSH UPS
20 BICYCLES
10 ROUNDS

4 MIN PLANK W/PLATE 45LB