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

WARM UP        

WORK OUT      20 SEC ON  10 SEC OFF   8 ROUNDS   4 HEAVY 4 LIGHT

PUSH PRESS RIGHT

PUSH PRESS LEFT

DB SWING RIGHT

DB SWING LEFT

THEN:    4 ROUNDS FAST         4 ROUNDS SLOW COUNT

SQUATS

PUSH UPS

FONDAS 4 LEFT   4 RIGHT

SUPERS