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
30 MT CLIMBERS
1 ROPE CLIMB
2 LEAPS F/R
1 ROPE CLIMB
1 MIN HSH
1 ROPE CLIMB
10/10 WALKING PUSHUPS
1 ROPE CLMB
10/10 JUMING SPLIT LUNGES
1 ROPE CLIMB
WORK OUT AMRAP 20 MIN
5 – 1 DOUBLE MAN MAKERS 2DB 30/40
5 – 1 WALL CLIMBS
5 – 1 PULL UPS
CONTINUE BACK UP THE LADDER STARTING WITH 1 IF TIME PERMITS
THEN:
2 MIN SQUAT HOLD WITH 2DB USED FOR WORKOUT
2 MIN KNEE HOLD 45LB PLATE
2 MIN BAR HANG
3 MIN ELECTRIC CHAIR 4 PLATES
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