3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE

WARM UP    WORK WITH  PARTNER

10 – 1      HANG CLEAN/SQUAT
ADDING WEIGHT EACH ROUND UNTIL MAX IS REACHED
15 MIN CAP

WORK OUT    10  –  1

BOX JUMPS
HEAD CIRCLES 45/35 PLATE  (5/5   4/4  3/3  2/2  1/1  START AT 5/5 AGAIN DOWN TO 1/1)
T 2 B
F 2 C   45/35 (SAME PROCEDURE AS HEAD CIRCLES)
WEIGHTED SIT UPS
PISTOLS (SAME PROCEDURE AS HEAD CIRCLES)