3 MIN JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGES W/ROPE
WARM UP
DANNY RUN
THEN:
5 INVERTED RING ROWS
5 BURPEES
1 HAND STAND HOLD
1 BEAR CRAWL
12 MINUTES
WORK OUT
1 MIN BAR HANG
1 MIN PULL UPS
2 MIN OVERHEAD HOLD BARBELL
2 MIN PUSH PRESS
3 MIN SQUAT HOLD
3 MIN JUMP SQUATS
THEN:
20 SEC ON 10 SEC OFF 8 ROUNDS
PULL UPS
JUMP SQUATS
PUSH PRESS WITH BARBELL
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