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
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