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

1 LEAP F
3 WALL CLIMB
1 LEAF B
10 SIT UPS
1 BEAR CRAWL F
3 WALL CLIMBS
1 BEAR CRAWL R
3 WALL CLIMBS
WORK OUT   20 SEC ON 10 SEC OFF  WITH 10 SEC  HOLD EVERY OTHER ROUND

V UPS                 V UP HOLD

RUSSIAN TWIST W/BALL           SIT HOLD BALL OVERHEAD

BALL  SIT UPS                                  DEAD ROACH HOLD

CHOPS 4/4                                         ONE HAND BALANCE HOLD OVER HEAD

SIT UPS CHEST TO BALL              1 INCH HOLD

BALL CRUNCHES                             EXTENDED HOLD W/BALL

HEAD CIRLCE W/BALL 4/4        BALL EXTENDED IN FRONT HOLD

FLUTTERS                                          LEG EXTENSION HOLD