3 MIN JUMP ROPE
15 OHS W/STICK/ROPE
10 WALKING LUNGES W/STICK/ROPE
1 BLDG RUN

WARM UP
1 B.C.  F
30 BICYCLES
20 SIT UPS
10 TRI PUSH UPS
30 SEC HS HOLD
1 B.C.  R
1 ROPE CLIMB

WORK OUT
30 REPS
MT CLIMBERS
SUPERS
V UPS
SQUATS

20 REPS
PUSH UPS
BURPEES
FLOOR WIPERS
FONDAS L/R

10 REPS
WALL CLIMBS
RING DIPS
PULL UPS
INVERTED RING ROWS

30 – 20 –  10
3 ROUNDS OF EVERYTHING IN ALL THREE ROWS
MUST DO ABOVE EXERCISES IN    30 – 20 – 10  FORMAT
YOU MAY CHOOSE ANY COMBINATIONS YOU WISH