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MAP Training (max aerobic power)

3 min @ high aerobic effort

5 pull ups

10 squats

3 min walk rest

3 min @ high aerobic effort

5 ring dips

10 Box Jumps w/ step down

3 min walk rest

3 min @ high aerobic effort

5 burpees

10 sit ups

3 min walk rest

3 min @ high aerobic effort

5 toes to bar

20 high knee jump rope

3 min walk rest

3 min @ high aerobic effort

5 ring push ups

10 KB Swings, 53/35