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
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