WARM UP

3 MIN JUMP ROPE
THEN:

1 BLDG RUN
5 WALL CLI MBS
10 WALL BALLS
15 PUSH UPS
20 FLOOR WIPERS

WORK OUT
A. MAN MAKERS 35/30 
B. WEIGHTED SIT UPS
C. PLANK

A. TGU  35/30
B. WEIGHTED SIT UPS
C. SIDE PLANK  LEFT/RIGHT

A. FLOOR TO CEILING  35/30
B. WEIGHTED SIT UPS
C. WEIGHTED SQUAT HOLD

A. ONE LEG TOE TOUCH  35/30
B. WEIGHTED SIT UPS
C. ONE LEG OVERHEAD HOLD

LEGEND:
A.  AMRAP IN 4 MIN
B.  AMRAP IN 1 MIN
C.  2 MIN HOLD 
NO REST AT ANY POINT…CLOCK CONTINUES TO RUN
 
UNTIL ALL 5 PODS ARE COMPLETE.  ALTERNATING BETWEEN
LEFT AND RIGHT IS LEFT UP TO CLIENT…..

 

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