WARM UP

3 MINUTE JUMP ROPE

WORK OUT

K2E  AMRAP 1 MIN
BAR HANG     1 MIN
1 MINUTE REST

DBS 65/45  20 SEC ON 10 SEC REST    8 ROUNDS
SUMO SQUAT HOLD 1 MINUTE
1 MINUTE REST

WALL BALLS AMRAP 1 MINUTE
SQUAT HOLD WITH BALL AT SHOULDERS 1 MINUTE
1 MINUTE REST

PUSH PRESS  55/65   20 SEC ON 10 SEC REST  8 ROUNDS
OVERHEAD HOLD 55/65    2 MINUTES
1 MINUTE REST

BAND PULL  AMRAP 1 MINUTE (MUST DO AT LEAST 100)
BAND PULL HOLD 1 MINUTE
1 MINUTE REST

1 LEG HIP RAISES ON MED BALL   20 SEC ON 10 SEC OFF   4 ROUNDS RIGHT LEG    4 ROUNDS LEFT LEG
HIP RAISE HOLD WITH BOTH FEET ON MED BALL AND 1 MED BALL BETWEEN KNEES   1 MINUTE HOLD
PLANK HOLD  4 MINUTES

THIS WAS A TOUGH WORKOUT TO DO AND A TOUGH ONE TO EXPLAIN ALSO! HOPE YOU GOT IT!