3 MIN JUMP ROPE
15 OH SQUAT W/ROPE
10/10 OH WALKING LUNGES
WARM UP
1 ROPE CLIMB
1 WALL CLIMB
10 MT CLIMBS
2 ROPE CLIMB
2 WALL CLIMB
20 MT CLIMB
WORK OUT
20 SEC ON 10 SEC REST 8 ROUNDS 1 MINUTE HOLD ON END OF EACH EXERCISE AFTER 8 ROUNDS
PUSH UPS
SQUATS
PULL UPS
LUNGES
V UPS
8 ROUNDS TOTAL FIRST 4 ROUNDS ARE FOR FORM AND VERY SLOW. …2 PER 20 SECONDS WITH NO PAUSE. NEXT FOR ROUNDS ARE VERY FAST WITH PERFECT FORM.
THEN:
5 MINUTE PLANK
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