3 MIN JUMP ROPE
15 OHS W/ROPE
15 OH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE
WARM UP
5 WALL CLIMBS
5 BURPEES
WORK OUT
PULL UPS
PUSH UPS
ROPE CLIMB
RING DIPS
T2B
HEAD CIRCLES 45/35
PLATE SIT UPS 45/35
JUMPING PULL UPS
AMRAP 30 MIN IN ANY ORDER AND ANY AMOUNT OF REPS THAT YOU CHOOSE WITH A MINIMUM OF 5 REPS PER EXERCISE EXCEPT FOR ROPE CLIMB.
EVERY 5 MIN COMPLETE 5 WALL CLIMBS AND 5 BURPEES
THEN:
4 MIN ELECTRIC CHAIR 135/90 LB PLATE
4 MIN PLANK 45LB PLATE
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