3 MIN JUMP ROPE
15 OHS W/ROPE
15 OH PRESS W/ROPE FROM SQUAT
10/10 OH LUNGES W/ROPE
WARM UP
1 BEAR CRAWL F
5 – 4 – 3 – 2 – 1 HS PU
1 BEAR CRAWL R
5 – 4- 3 – 2 – 1  JUMPING SQUATS

WORK OUT
1 MIN PLANK
5/5 TGU   45/35 LB 1DB
2 MIN PLANK
10 WALL CLIMB
3 MIN PLANK
15/15 ONE ARM DB SWINGS L/R 45/35 DB
4 MIN PLANK
20 JUMPING SPLIT LOUNGES
5 MIN PLANK
25 BURPEES

6 MIN ELECTRIC CHAIR  135LB

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