JUMP ROPE
3 MINUTES
WARM UP
MAN MAKERS
12 MINUTES
WORK OUT
HANG CLEAN
2 MINUTES
HANG CLEAN SQUAT
4 MINUTES
HANG CLEAN SQUAT PRESS
6 MINUTES
HANG CLEAN SQUAT PRESS F/B LUNGE EACH LEG
8 MINUTES
AFTER EACH SET : HOLDS AS FOLLOWS IN ORDER
HAND STAND HOLD
1 MINUTES
WEIGHTED KNEE HOLD
2 MINUTES
SQUAT HOLD
3 MINUTES
ROACH
4 MINUTES
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