WARM UP
BALL CHOPPERS
LDSUB
RUN
JUMPING PULL UPS
HSH
STEP UPS
12 MIN
WORK OUT
SECTIOIN 1
10 WALL BALLS
1 ROPE CLIMB
6 ROUNDS
SECTIONS 2
7 HANG CLEAN SQUATS W/BALL
7 PUSH UPS
7 ROUNDS
SECTION 3
8 EXTENDED CRUNCHES W/BALL
8 OVERHEAD LUNGES W/BALL (8 STEPS ALTERNATE AS NECESSARY)
8 ROUNDS
FINISH ALL THREE SECTIONS ABOVE WITHIN A 20 MIN CAP
EVERY 2 MINUTES PERFORM 20 LEG RAISES THEN CONTINUE
WHERE YOU LEFT OFF TO COMPLETION.
THEN:
1 MINUTE BAR HANG
1 PULL UP EVERY 15 SEC
4 3 2 1
WALKING PUSH UPS
30 SEC KNEE HOLD BTWN EACH ROUND
10 8 6 4 2
SQUAT BUTT TO BALL
30 SEC SQUAT HOLD BTWN EACH ROUND
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