3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
10/10 OH WALKING LUNGE  W/ROPE
1 DANNY RUN
WARM UP
10/10 WALKING PUSH UPS
1 INCH WORM F/R
10 WALL BALLS
10 JUMPING PULL UPS

WORK OUT
20 SEC ON 10 SEC OFF       8 ROUNDS
4 PUSH UPS   +  2 OPPOSITE SIDE HOLDS 2 SAME SIDE HOLDS

4 FONDAS RIGHT   +    4 LEG UP HOLDS
4 FONDAS LEFT    +   4 LEG UP HOLDS

4 BEAR CRAWLS   +   4 KNEE HOLDS

4 WALL CLIMBS   + 4 HSH

4 PULL UPS    + 2 CHIN HOLDS + 2 BAR HANG HOLDS

2/2/ HEAD CIRCLES  +  4 ARM EXTN HOLDS