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3 MINUTE JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT
10/10 OVERHEAD WALKING LUNGE

WARM UP
50 BURPEES

WORK OUT    AMRAP   30 MIN     ANY AMOUNT OF REPS WITH OR WITHOUT ANY SIZE WEIGHTS

FONDAS

BOX JUMPS

PISTOLS

LUNGES

PLATE SIT UPS

FLUTTERS

BALL FLOORWIPERS

RUN

THEN:
1 MIN BAR HOLD  20LB DB
2 MIN KNEE HOLD  45LB PLATE
3 MIN ELECTRIC CHAIR  PLATES  180LB
4 MIN PLANK HOLD  45LB PLATE