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