3 MIN JUMP ROPE
15/15 SQUAT/PRESS
10/10LUNGE

WARM UP  15 MIN

DEAD LIFT TO MAX

WORK OUT
20 sec on 10 sec off   4 rounds with 30 sec to complete alternating wall climbs and burpees between each set

BALL CLEAN AND SQUAT
5 WALL CLIMBS 30SEC CAP
BALL TO CHEST SIT UPS
10 BURPEES  30 SEC CAP
BALL CHOPPERS LEFT
5 WALL CLIMBS 30SEC CAP
BALL CHOPPERS RIGHT
10 BURPEES  30 SEC CAP
RUSSIAN TWISTS
5 WALL CLIMBS 30SEC CAP
CRUNCHES
10 BURPEES   30 SEC CAP
BALL V UPS
5 WALL CLIMBS 30SEC CAP
BALL FLOOR WIPERS
10 BURRPEES  30 SEC CAP