3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE

WARM UP

1 DANNY RUN
THEN
20 BICYCLES
10 BURPEES
5 INVERTED RING ROWS
1 MIN HS HOLD
3 ROUNDS

10/10 RUSSIAN TWISTS 40-  50/B DB
10/10 HEAD CIRCLES
30/30 FONDAS
30/30 HIP RAISES
10/10 F2C
PERFORM EACH OF THE ABOVE EXERCISES 2 ROUNDS
BEGINING WITH 1 BEAR CRAWL 1 LEAP
AND CONTINUE 1 BEAR CRAWL 1 LEAP  BETWEEN EACH ROUND
AND ENDING WITH 1 BEAR CRAWL 1 LEAP

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