WARMUP
3MIN JUMPROPE
15/15 OHS
10/10 OHLUNGE
BUILDING RUN
20MOUNTAIN CLIMBER
5WALLCLIMB
10JUMPING PULLUP
CRAB CRAWL (F/B)
2TIMES ANYWAY YOU WANT
WORKOUT
1 BLDG RUN
20 OVER HEAD WALKING LUNGES W/BAR 55/45
LEAVE BAR WHERE LUNGES END
RUN LONG WAY BACK TO RAW THEN:
5 PULL UPS
5 RING DIPS1
2 BEAR CRAWLS FORWARD AND BACKWARD
RUN LONG WAY BACK TO WEIGHT AND
REPEAT ABOVE UNTIL ALL THE WAY AROUND THE BLDG
20 OVER HEAD WALKING LUNGES W/BAR 55/45
LEAVE BAR WHERE LUNGES END
RUN LONG WAY BACK TO RAW THEN:
5 PULL UPS
5 RING DIPS1
2 BEAR CRAWLS FORWARD AND BACKWARD
RUN LONG WAY BACK TO WEIGHT AND
REPEAT ABOVE UNTIL ALL THE WAY AROUND THE BLDG
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