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
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