3 MIN JUMP ROPE
15 OVERHEAD SQUAT W/ROPE
15 OVERHEAD PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGE W/ROPE
1 DANNY RUN
WARM UP
5 BURPEES
INCH WORM F
1 MIN HS HOLD
INCH WORM B
5 JUMPING PULL UPS
10 VUPS
20 MT CLIMBERS
3 ROUNDS
WORK OUT
10 WALL BALLS
9 RUSSIAN TWISTS W/BALL
8 BURPEES W/BALL
7/7 HEAD CIRCLES
6 BALL PUSH UPS
5 PULL UPS
OVERHEAD WALKING LUNGE W/BALL TO WALL
5 ROUNDS
THEN:
100 FLOOR WIPERS
200 LEG LIFTS
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