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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