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
5 PULL UPS
10 SUPERS
1 MIN HAND STAND HOLD
5/5 ONE ARM SDHP
3 ROUNDS
WORK OUT 20 SEC ON 10 SEC OFF 8 ROUNDS 40 SEC BETWEEN EACH ROUND 45/50
ONE LEG DEAD LIFT LEFT ARM 4 RIGHT LEG 4 LEFT LEG
REPEAT RIGHT ARM
ONE ARM HANG CLEAN SQUAT LEFT ARM
REPEAT RIGHT ARM
ONE ARM DB SWING LEFT ARM
REPEAT LEFT ARM
ONE ARM PUSH PRESS
REPEAT RIGHT ARM
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