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 BEAR CRAWL WALL CLIMB
5 JUMPING PULL UPS
1 BCWC
5 FLOOR WIPERS
1 BCWC
5/5LEFT5/5 RIGHT TOE TOUCHES
2 ROUNDS
WORK OUT PODS AMRAP 4 MIN 1 MIN REST
10/10 SLEDGE HAMMER
10 JUMPING SPLIT LLUNGES
5 RING DIPS
10 INVERTED RING ROWS
10 DB SWINGS 65/50
5/5 STEP UPS
5 WALL BALLS
5 RUSSIAN TWISTS W/BALL
5 SDHP 50/65
5/5 ONE LEG BENT OVER ROW
THEN:
5 MIN PLANK 45LB
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