JUMP ROPE
3 MINUTES

WARM UP

SQUAT HOLD       1 MIN
UNEVEN PLANK LEFT     1 MIN
DEAD ROACH   1 MIN
3 ROUNDS

WORK OUT

BAR HANG                 PULL UPS
1 MIN EACH

HSH              WALL CLIMB
2 MIN EACH

KNEE HOLD          MOUNT CLIMB
2 MIN EACH

LEG HOLD                    LEG LIFTS
3 MIN EACH

ELECTRIC CHAIR  WEIGHTED
3 MINUTES

PLANK   WEIGHTED
4 MINUTES

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