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
BACK SQUATS TO MAX
15 MINUTES
WORK OUT
1 MIN RING DIP HOLD
THEN:
5 SPLIT LUNGES
10 SQUATS
AMRAP 2 MIN
1 MIN WEIGHTED SQUAT HOLD 45LB PLATE
THEN:
5 JUMPING SPLIT LUNGES
10 SQUATS
AMRAP 2 MIN
1 MIN OVERHEAD HOLD 45LB PLATE
THEN:
5/5 HEAD CIRCLES
10 PUSH PRESS
AMRAP 5 MIN
1 MIN LEG EXTENTION HOLD
THEN:
5/5 FLUTTERS
10 BICYCLES
AMRAP 2 MIN
1 MIN SIDE PLANK HOLD RIGHT SIDE DOWN
THEN:
5 FLOOR WIPERS
10 FONDAS RIGHT SIDE DOWN
AMRAP 2 MIN
1 MIN SIDE PLANK HOLD LEFT SIDE DOWN
THEN:
5 FLOOR WIPERS
10 FONDAS LEFT SIDE DOWN
AMRAP 2 MIN
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