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