3 MIN JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGES W/ROPE

WARM UP

TGU
MAN MAKERS
BLDG RUN
12 MINUTES

WORK OUT             PARTNERS

TIMER
TRAVELING ROWS RIGHT   LONG WAY (50lb)
TRAVELING ROWS LEFT       BACK

WORKER

FONDAS
FLUTTERS
SWITCH

TOGETHER
ONE ARM OVERHEAD WALK LEFT ARM TO KENS
ONE ARM OVERHEAD WALK RIGHT BACK TO START

7 ROUNDS

THEN:
1 MIN BAR HANG
THEN:

1 MIN KNEE HOLD
1 MIN SQUAT HOLD
1 MIN DEAD COCKAROACH
2 ROUNDS

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