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

WARM UP

HAND STAND
1 ARM SDHP
LDSU BURPEES
ONE ARM BENT OVER ROWS
10 MINUTES

WORK OUT              PODS   4 MINUTES     1 MIN REST BETWEEN

11 CRUNCH
22 SUPERS
11/11 CHOPPERS  UP

11 T2B
22/22 FONDAS
11/11 CHOPPERS   DOWN

MANMAKERS

11/11 ONE ARM DB SWING
11/11 F2C
11/11 CHOPPERS    UP

TGU

11/11 RING DIPS
11/11 STEP UPS
11/11 CHOPPERS   DOWN