3 MINUTE JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT
10/10 OVERHEAD WALKING LUNGES
WARM UP
PARTNER BALL TOSS AMRAP 10 MIN
WORK OUT: NONE STOP – ANY ORDER – ANY AMOUNT OF REPS – CONTSTANTLY MOVING
FROM ONE EXERCISE TO THE NEXT. 2 BURPEES WHEN SWITCHING EXERCISES…AMRAP 20 MINUTES
ROPE CLIMB
WALL CLIMB
TGU
T2B
RING DIPS
PULL UPS
BENT OVER ROWS ONE ARM DB
THRUSTERS DB
CLEANS DB
THEN:
1 MINUTES BAR HANG W/PULL UPS EVERY 15 SEC
2 MIN KNEE HOLD 45/LB PLATE
3 MIN ELECTRIC CHAIR 180LB
4 MIN PLANK HOLD 45LB PLATE
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