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

JUMPING PULL UPS
HAND STAND HOLD
SIT UPS
BURPEES
BEAR CRAWL F/R
10 MINUTES AMRAP ANY AMOUNT OF REPS

WORK OUT      4 MIN PODS    1 MIN REST BTWN ROUNDS

10 INVERTED RING ROWS
5 BURPEES

MANMAKERS   50/

5/5 ONE ARM DB SWING  50/
20 BICYCLES

10 WALL BALLS
10 RUSSIAN TWISTS W/BALL

3 WALL CLIMBS
1 ROPE CLIMB

5/5 F2C  50/
20 MT CLIMBERS

THEN:
4 MIN PLANK HOLD    45LB PLATE

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