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