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
20 MT CLIMBERS
5 WALL BALLS
5 RUSSIAN TWISTS
5 INV RING ROW
30 SEC HAND STAND HOLD
12 MINUTES
WORKOUT 12 POLE 1 DB WORKOUT
RUN TO FIRST POLE W/WEIGHT
5/5 BENT OVER ROW
LEAVE WEIGHT, RUN BACK TO RAW
10 FLOOR WIPERS
RUN TO 2ND POLE PICK UP WEIGHT
5/5 ONE ARM THRUSTER
LEAVE WEIGHT, RUN BACK TO RAW
10 FLOOR WIPERS
REPEAT ABOVE FOR ALL SIX POLES AND RETURN THE SAME WAY.
POLES #6 AND #12 DO BOTH BENT OVER ROW AND THRUSTERS
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