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
10 SIT UPS
20 MT CLIMBERS
1 ROPE CLIMB
1 LEAP
4 ROUNDS

WORK OUT        PODS AND HOLDS

7 BALL CLEAN /SQUAT
7 PUSH UPS
5 MIN AMRAP
2 MIN  1 HAND PLANK HOLD ON BALL RIGHT
2 MIN 1 HAND PLANK HOLD ON BALL LEFT

5 WALL BALLS
10 BALL EXTENDED CRUNCHES
5 MIN AMRAP
2 MIN DEAD ROACH W/BALL BTWN KNEES LEANING LEFT
2 MIN DEAD ROACH W/BALL BTWN KNEES LEANING RIGHT

10 RUSSIAN TWIST W/BALL
5/5 HEAD CIRCLES
5 MIN AMRAP
2 MIN EXTENDED LEG HOLD WITH BALL BTWN KNEES