#jump around (15 min Cap)

From 0:00-3:00

15/10 Calorie Echo/AAB

15 Box Jump Overs 24/20″ *Step Overs or BW lunges

5 Bar Muscle Ups *Scale to Burpee Pullups OR Hand Release Pushups

From 3:00-7:00

25/20 Calorie Echo/AAB

25 Box Jump Overs 24/20″

10 Bar Muscle Ups *Scale to Burpee Pullups OR Hand Release Pushups

From 7:00-Finish

35/30 Calorie Echo/AAB

35 Box Jump Overs 24/20″

15 Bar Muscle Ups *Scale to Burpee Pullups OR Hand Release Pushups

STRENGTH:

#Front Rack Lunge Steps

Every 2:30 for 10:00

Complete 10 Steps

FINISHER:

#db kine (8 min)

3 Rounds

20 Deadlift (50/35’s)

10 Strict Pull Ups or Ring Rows (1 sec Pause)