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
1 BLDG RUN
5/5 WALKING PUSH UPS
5/5 PISTOLS
5 SIT UPS
1 MIN HAND STAND HOLD
2 ROUNDS
WORK OUT
PERFORM THE FOLLOWING EXERCISES IN ORDER AS FOLLOWS:
6 ROUNDS IN 3 MINUTES WITH PERFECT FORM, STOPPING ONLY
IN ALLOWABLE AREAS DESIGNATED BELOW
WHEN ALL EXERCISES ARE COMPLETE REPEAT FOR 6 ROUNDS IN 2 MINUTES
THE THIRD TIME THROUGH IS AMRAP IN 1 MINUTE
PUSH UPS STOP UP OR DOWN 1IN OFF MAT
SQUATS STOP AT BOTTOM OF SQUAT ONLY last 1 min round jumping
PUSH PRESS 2 40LB DB 1 65LB BB STOP AT TOP ONLY
LUNGE STOP AT BOTTOM ONLY, BACK KNEE 1 INCH OFF GROUND last 1 min round jumping split lunges
V UPS STOP FULLY EXTENDED I INCH OFF MAT OR FULLY EXTENDED ON TOP
PULL UPS 6 IN 1 MIN ONLY…..LAST ROUND AMRAP IN 1 MIN
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