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
SDHP
LDSU
PUSH UPS
HS HOLD
JUMP SQUATS
15 MIN AMRAP
WORK OUT AMRAP 2 MINUTE PODS USING SAME WEIGHT FOR ALL PODS 30 SEC REST BTWN PODS
5 DEAD LIFTS 135/86
3 BURPEES
5 HANG CLEAN
3 BURPEES
5 SQUATS
3 BURPEE
5 PUSH PRESS
3 BURPEES
5/5 FORWARD LUNGE
3 BUPREES
HANG/CLEAN/SQUAT/OVERHEAD PRESS/FORWARD LUNGE L/R
THEN:
ONE MINUTES HOLDS WITH WEIGHT USED IN WORKOUT
SQUAT
OVERHEAD HOLD
FORWARD LUNGE HOLD LEFT
FORWARD LUNGE HOLD RIGHT
THEN:
5 4 3 2 1
8 COUNT PUSH UPS
30 SEC KNEE HOLD BTWN EACH ROUND
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