3 MINUTE JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT
10/10 OVERHEAD WALKING LUNGES

WARM UP
10 OVER HEAD SQUATS  45LB BAR
50 V UPS
1 OVER HEAD BLDG WALK W/WEIGHT*

20 PUSH PRESS 75LB BAR
40 V UPS
1 OVER HEAD BLDG WALK W/WEIGHT*

30 BACK SQUATS 95/105
30 V UPS
1 OVER HEAD BLDG WALK W/WEIGHT*
*WEIGHT MUST BE LOCKED OUT OVER HEAD OR STOP WALKING UNTIL RECOVERED

WORK OUT

1 MINUTE PULL UP BAR HANG (1 PULL UP EVERY 15 SECONDS)
2 ROUNDS

2 MINUTE KNEE HOLD 45LB PLATE

3 MINUTE ELECTRIC CHAIR  180LB

4 MINUTE PLANK 45LB

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