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
20 MT CLIMBERS
1 LEAP F/R
5/5 DB SWINGS
5/5 WALKING PUSH UPS
5 JUMPING PULL UPS
3 ROUNDS
WORK OUT
10/10 JUMPING SPLIT LUNGS
10 BENT OVER ROW R ARM R LEG
5 TGU R
10 PASS THRUS FROM PLANK TO FULLY EXTENDED ARM R
REPEAT FOR LEFT SIDE
5 ROUNDS 15 MIN CAP
10 PULL UPS
5 RING DIPS
10 JUMPING SQUATS
5 ROUNDS
THEN:
10 BEAR CRAWL WALL CLIMBS
TOGETHER MUST BE DONE WITH AN
11 MIN CAP
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