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 BLDG RUN
10 WALL BALLS
1 MIN HS HOLD
20 MT CLIMBERS
10 SIT UPS
10 JUMPING PULL UPS
3 ROUNDS

WORK OUT

5 HANG CLEAN SQUATS 2DB 40/30
8/8 WALKING LUNGES  2DB
5 HANG CLEAN SQUATS
OVER HEAD WALK BACK TO START
5 ROUNDS
THEN:
5 ONE LEG BENT OVER ROW RIGHT   2DB  40/30

5 ONE LEG BENT OVER ROW LEFT
10 WEIGHTED SIT UP 1DB
5 ROUNDS

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