3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PRESS FROM SQUAT HOLD W/ROPE
10/10 OH WALKING LUNGES W/ROPE
WARM UP
5 WALL BALLS
5/5 ONE ARM BALL PUSH UPS
5 RUSSIAN TWISTS W/BALL
3 ROUNDS

WORK OUT
1 MINUTE BAR HANG WITH 1 PULL UP EVERY 15 SEC
1 MIN STEALING BALL GAME OR 1 BLDG RUN W/BALL
2 MIN HAND STAND HOLD WITH 2 WALL CLIMBS EVERY 30 SECONDS
1 MIN STEALING BALL GAME OR 1 BLDG RUN W/BALL
3 MIN SQUAT HOLD W/BAR WITH EVERY 10 SQUATS EVERY MINUTE
1 MIN STEALING BALL GAME OR 1 BLDG RUN W/BALL
4 MIN OVER HEAD BAR HOLD WITH 5 PUSH PRESS EVERY 1 MINUTE
1 MIN STEALING BALL GAME OR 1 BLDG RUN W/BALL
5 MIN PLANK HOLD WITH 10 PUSH UPS EVERY 1 MINUTE
1 MIN STEALING BALL GAME OR 1 BLDG RUN W/BALL