3 MIN JUMP ROPE
15 OVERHEAD SQUAT W/ROPE
15 OVERHEAD PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGE W/ROPE
WARM UP
5 – 4 – 3 – 2 – 1 – BURPEES
1 ROPE CLIMB AFTER EACH ROUND
WORK OUT PARTNERS
TIMER
1 BCWC
WORKER
PULL UPS
SWITCH\
2 BCWC
3 PULL UPS 3/3 STEP UPS
SWITCH
3 BCWC
3 PULL UPS 3/3 STEP UPS 15/15 FONDAS
SWITCH
4 BCWC
3 PU 3/3 SU 15/15 FONDAS 10 LEG LIFTS
SWITCH
REPEAT ALL OF THE ABOVE STARTING WITH LEG LIFTS
AND WORK BACK TO PUSH UPS
REPEAT AGAIN FROM TOP (2 COMPLETE ROUNDS)
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