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
1 BEAR CRAWL / WALL CLIMB
5 INV RING ROWS
5 FLOOR WIPERS
5 SIT UPS
1 ROPE CLIMB
3 ROUNDS
WORK OUT 20 SEC ON 10 SEC OFF 8 ROUNDS
BALL CHOPES L/R
BALL CHOPES R/L
OVER HEAD EXTENTIONS
HEAD CIRLCES 4L 4 R
RUSSIAN TWIST
SUPERS
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