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

2 DB HANG CLEAN SQUAT PRESS TO MAX
10 MINUTES

WORK OUT

5 – 1 T2B
BEAR CRAWL R
5 – 1 WALL CLIMB
BEAR CRAWL F

5 – 1 HANG CLEAN SQUAT W/BALL
TRAVELING BURPEE F  W/BALL
5 – 1 WALL BALLS
TRAVELING BURPEE B  W/BALL

1 – 3  –  5   TRAVELING JUMPING SPLIT LUNGES   LEFT F  RIGHT B

THEN:
3 MIN EXTENDED LEG HOLD

90 SEC BAR HANG STARTING WITH PULL UP EVERY 15 SECS

1 MIN UNEVEN PLANK HOLD LEFT/RIGHT