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
5 JUMPING PULL UPS
1 BEAR CRAWL F
30 SEC HAND STAND HOLD
1 BEAR CRAWL R
10 V UPS
5/5 WALKING PUSH UPS
3 ROUNDS
WORK OUT
10 PULL UPS 1 MIN BAR HANG
5 WALL CLIMBS 2 MIN HAND STAND HOLD
30 MT CLIMBERS 3 MIN KNEE HOLD
20 LEG LIFTS 4 MIN LEG EXTENSION HOLD
10 BURPEES 5 MIN PLANK W/45LB PLATE
DEAD COCAROACH
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