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 MIN BAR HANG
2 MIN KNEE HOLD 45LB PLATE
3 MIN ELECTRIC CHAIR 4/45LB PLATES
4 MIN PLANK 45LB PLATE
WORK OUT 15 MINUTES
5 DEAD LIFTS INCREASING WEIGHT EACH ROUND TO MAX
10 BUTT TO BALL SQUATS BETWEEN EACH ROUND
THEN:
1 MIN BAR HANG
3 MIN DEAD COCKROACH
3 MIN ELECTRIC CHAIR 4/45LB PLATES
1 MIN KNEE HOLD – 2 MIN PLANK ….3 ROUNDS
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