3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT

WARM UP

MAN MAKERS  LIGHT TO HEAVY
10 MINUTES

WORK OUT  1 DB  50/45

TGU
1 MIN

TGU
BENT OVER ROW
2 MIN

TGU
BENT OVER ROW
WEIGHTED SIT UP
3 MIN

TGU
BENT OVER ROW
WEIGHTED SIT UP
PUSH PRESS
4 MIN

TGU
BENT OVER ROW
WEIGHTED SIT UP
PUSH PRESS
HANG CLEAN SQUAT
5 MIN

TGU
BENT OVER ROW
WEIGHTED SIT UP
PUSH PRESS
HANG CLEAN SQUAT
DB SWING
6 MIN

TGU
BENT OVER ROW
WEIGHTED SIT UP
PUSH PRESS
HANG CLEAN SQUAT
LUNGE F/B
7 MIN