3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE
WARM UP
5 JUMPING PULL UPS
1 BEAR CRAWL F
1 HAND STAND HOLD
1 BEAR CRAWL R
5/5 F2C
5 T2B
5 BURPEES
3/3 TOE TOUCH
3 ROUNDS
WORK OUR
1 MIN BAR HANG
THEN
5/5 ONE ARM BENT OVER ROW LEFT LEG – RIGHT LEG ANY ARM 40/50
5 PULL UPS
AMRAP 3 MIN
2 MIN KNEE HOLD 45LB PLATE
THEN
10 PUSH UPS
5/5 ONE ARM PUSH PRESS 50/40
AMARAP 3 MIN
3 MIN DEAD ROACH
THEN
10 V UPS
5 FLOOR WIPERS
AMRAP 3 MIN
4 MIN ELECTRIC CHAIR HOLD 4/45LB PLATES
THEN
10 WEIGHTED SQUATS 1DB 50/40
5/5 OVERHEAD WALKING LUNGE LEFT ARM – RIGHT ARM
AMRAP 3 MIN
5 MIN PLANK HOLD 45LB PLATE
THEN
BEAR CRAWL WALL CLIMB
AMRAP 3 MIN
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