3 MINUTE JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT W/ROPE
20 OVERHEAD WALKING LUNGE W/ROPE
WARM UP
20 MT CLIMBERS
10 LEG LIFTS
5/5 HANG CLEAN SQUAT PRESS 1 DB
30 SEC HAND STAND HOLD
5 INV RING ROWS
10 MINUTES
WORK OUT
5/5 HEAD CIRCLES 45LB PLATE
10 CHEST TO PLATE SIT UPS
5/5 CHOPERS
BEAR CRAWL FORWARD LONG WAY
10 2 ARM DB SWING 1DB 50
10 2 ARM THRUSTER
5/5 2 ARM BENT OVER ROW LEFT LEG RIGHT LEG
BEAR CRAWL REVERSE LONG WAY
10 ROUNDS
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