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
5 RUSSIAN TWISTS
5 BALL THRUSTERS
5 JUMPING PULL UPS
1 BEAR CRAWL WALL CLIMB
3 ROUNDS

WORK OUT

 

SECTIOIN 1
10 WALL BALLS
1 ROPE CLIMB
6 ROUNDS

SECTIONS 2
7 HANG CLEAN SQUATS W/BALL
7 PUSH UPS
7 ROUNDS

SECTION 3
8 EXTENDED CRUNCHES W/BALL
8 OVERHEAD LUNGES W/BALL  (8 STEPS ALTERNATE AS NECESSARY)
8 ROUNDS

FINISH ALL THREE SECTIONS ABOVE WITHIN A 20 MIN CAP

EVERY 2 MINUTES PERFORM 20 LEG RAISES THEN CONTINUE
WHERE YOU LEFT OFF TO COMPLETION.

THEN:
1 MINUTE BAR HANG
1 PULL UP EVERY 15 SEC

4  3  2  1
WALKING PUSH UPS
30 SEC KNEE HOLD BTWN EACH ROUND

10  8  6  4  2
SQUAT BUTT TO BALL
30 SEC SQUAT HOLD BTWN EACH ROUND
FINAL ROUND 1 MINUTE SQUAT HOLD

4 MINUTE LEG EXTENSION HOLD

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