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
20 MT CLIMBERS
5 BURPEES
10 JUMPING PULL UPS
1 MIN HAND STAND HOLD
3 ROUNDS
WORK OUT
1 BEAR CRAWL WALL CLIMB
5/5 HEAD CIRCLES 45LB PLATE
10 PLATE TO CHEST SIT UPS
1 PINCH PLATE RUN CARRY LONG SIDE BLDG RIGHT
1 PINCH PLATE RUN CARRY LONG SIDE BLDG LEFT
10 ROUNDS
THEN
1 MIN BAR HANG
2 MIN KNEE HOLD 45LB PLATE
3 MIN DEAD ROACH 45LB PLATE
4 MIN PLANK 45LB PLATE
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