3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT  W/ROPE
10/10 OH WALKING LUNGES W/ROPE

WARM UP
WALL BALLS
BLDG RUNS
INVERTED ROWS
BALL CLEAN/SQUATS
SUPERS
SPEND 8 MINUTES DOING ABOVE EXERCISES IN ANY AMOUNTS YOU CHOOSE

WORK OUT
PULL UPS
FLOOR WIPERS
1 ARM FLOOR TO CEILING RIGHT ARM 40/30
1 ARM FLOOR TO CEILING LEFT ARM
1 ARM DB SWING RIGHT ARM 40/30

1 ARM DB SWING LEFT ARM
100 OF EACH EXERCISE ABOVE IN ANY ORDER YOU CHOOSE

[alert type="general"]This content is restricted to site members.

If you are an existing user, please login.
Not a member? Please register. [/alert]

Existing Users Log In