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