3 MINUTE JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT
10/10 OVERHEAD WALKING LUNGES
WARM UP
1 CORNER RUN
10 SUPERS
1 MIN HAND STAND HOLD
10 SUPERS
1 MIN HSH
10 JUMPING PULL UPS
10 SUPERS
1 MIN HSH
10 JUMPING PULL UPS
10 SUMO DEADLIFT HIGH PULL
WORK OUT
10 DEAD LIFTS 175/225
ONE ARM OVERHEAD WALKING LUNGE BLDG LONG SIDE 1DB 50/40
RUN BACK TO START
10 DEAD LIFTS
RUN BACK TO CORNER
ONE ARM OVERHEAD WALKKING LUNGE BLDG SHORT SIDE
RUN BACK TO START
10 DEAD LIFTS
ONE ARM OVERHEAD WALKING LUNGE BLDG LONG SIDE
RUN BACK TO START
10 DEAD LIFTS
ONE ARM OVERHEAD WALKKING LUNGE BLDG SHORT SIDE
RUN BACK TO START
10 DEAD LIFTS
EXTRA CREDIT
60 L PULL UPS
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