Me, myself and two ROPES workout

Stretch

Warm-up:

• Tabata with burpees (20 seconds of work followed by 10 seconds of rest for 8 rounds - should take 4 minutes to complete)  ex. perform burpees for 20 seconds, rest for 10, repeat

Workout: 4 rounds of the following

• "monkey" rope climb
• push-ups for maximum reps (strict form)
• rest 30-60 seconds

3 rounds of the following

• rope pull-ups for maximum reps
• diamond push-ups for maximum reps
• rest 30-60 seconds

Finisher:

• bear crawl 30 yards
• rest 60-90 seconds
• repeat 4 times

Stretch