3 MIN JUMP ROPE
15 OVERHEAD SQUAT W/ROPE
15 OVERHEAD PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGE W/ROPE
WARM UP 15 MINUTES
OVER HEAD SQUATS TO 1RM
WORK OUT
TRAVELING PLANK LONG LENGTH RIGHT 50/40
10 RUSSIAN TWIST
TRAVELING PLANK LEFT
9 RUSSIAN TWISTS
CONTINUE ABOVE PATTERN DOWN TO:
1 RUSSIAN TWIST
THEN:
6/6 OVERHEAD WALKING LUNGE RIGHT ARM 50/40
6/6 FARMERS CARRY WALING LUNGE RIGHT ARM
50 BICYCLES
6/6 OVERHEAD WALKING LUNGE LEFT ARM 50/40
6/6 FARMERS CARRY WALING LUNGE LEFT ARM
50 BICYCLES
5 ROUN DS
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