45 Min Time Cap
In Any Order And Sets As You Wish
200 Russian Swings (53/35)
100 Box Jumps (Stepping Down/No Rebounding) (24/20)
15 Rope Climbs (3 Ring Rows Per Rope Climb For Scale)
*This workout is not really for time. Its more of a steady state workout. Find a pace that is comfortable, and stick with it for the whole thing. You can break up the reps however you would like and you can do as many sets of each movement as you wish. One example would be 10 sets of 10 push-ups, 20 Russian swings, 10 box jumps, and then chip through rope climbs when they open up. Focus on form and have some fun!!!!