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

WARM UP

2 WALL CLIMBS
5/5 TOE TOUCH LEFT FOOT
2 WALL CLIMBS
5/5 TOE TOUCH RIGHT FOOT
2 WALL CLIMBS
10 INVERTED RING ROWS
2 WALL CLIMBS
10 V UPS

WORK OUT   20 SEC ON   10 SEC OFF        8 ROUNDS    1 MIN REST BTWN ROUNDS

ONE ARM DB SWING L 50/40

ONE ARM DB SWING R

ONE ARM DB PUSH PRESS L

ONE ARMDB  PUSH PRESS R

ONE LEG DB BENT OVER ROW L

ONE LEG DB BENT OVER ROW R

DB SIT UPS

DB RUSSIAN TWISTS