3 MINUTE JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT
10/10 OVERHEAD WALKING LUNGES
WARM UP
1 BEAR CRAWL F/R
1 LEAPS F/B
5 FLOOR WIPERS
5 JUMPING PULL UPS
2 ROUNDS
WORK OUT PODS 7 MIN AMRAP 1 MIN REST BTWN
13 BOX JUMPS
3 INV RING ROWS
3 RING DIPS
13 BALL RUSSIAN TWISTS
13 BALL THRUSTERS
3/3 BALL HEAD CIRCLES
3 WALL CLIMBS
13 V UPS
13 BICYCLES
1 ROPE CLIMB
13 PUSH UPS
13 BICYCLES
13/13 ONE ARM DB SWINGS
3/3 PASS THRUS
13 WEIGHTED SIT UPS
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