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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