3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE
WORK OUT
20 T 2 B
20 PULL UPS
20 RING DIPS
20 OHS
1 ROPE CLIMB AFTER EVERY SET OF 20
CONTINUE AMRAP 5 MIN
AFTER EACH 5 MIN INTERVAL PERFOM ONE OF THE FOLLOWING HOLDS
IN ORDER
1 MIN BAR HOLD
1 MIN HS HOLD
2 MIN KNEE HOLD
1/1 MIN SIDE PLANK HOLD
4 IMN ELECTIRC CHAIR 90LB
5 MIN PLANK 45LB
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