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
5 WALL BALLS
OH WALKING LUNGE W/BALL F/B
LEAPS R/B
5 INV RING ROWS
3 ROUNDS
WORK OUT PODS AMRAP 5 MIN 1 MIN REST BTWN PODS
DO AS MANY REPS AS YOU WANT OF EACH EXERCISE SWITCHING
WHEN FATIGUED….FIND A PACE WHERE YOU DON’T HAVE TO STOP
HANG CLEAN SQUAT 2DB 45.B 75LB BB
BAR BURPESS
OHS 75LB BB
LUNGE
PUSH PRESS 75LB BB 2DB 45LB
ONE LEG BENT OVER ROW
WEIGHTED FLOOR WIPERS 75LB BB 45LB DB
ROLL OUTS
SDHP 75LB BB 2 45LB DB
WEIGHTED SQUATS
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