WARM UP

20 WALL BALLS
20 WALKING LUNGES
20 V UPS
20 MT CLIMBERS

WORK OUT

13 WEIGHTED FLOOR WIPER   1DB 35/25
13  1 ARM OVER HEAD STATIONARY LUNGE FWD/BACK (ALTERNATE ARMS EACH ROUND)   
13 WEIGHTED SIT UPS   1DB 35/25
10 ROUNDS
COMPLETE ABOVE ROUNDS STOPPING EVERY TWO MINUTES AND PERFORM A 50FT WEIGHTED DUCK WALK THEN CONTINUE ROUNDS WHERE YOU LEFT OFF.  THE DUMBELL
CANNOT TOUCH THE GROUND DURING ANY PART OF THE EXERCISE.