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        

10 WALL BALLS
OVERHEAD WALKING LUNGE
5 FLOOR WIPERS
1 BLDG RUN W/BALL
15 MINUTES

 

WORK OUT W/PLATE

5 – 10 HEAD CIRCLES LEFT
OVERHEAD LUNGE
5 – 10 HEAD CIRCLES RIGHT
OVERHEAD LUNGE
5 – 10 PULL UPS

THEN:

10 – 20 PLATE SQUATS
20 BICYCLES BETWEEN EACH ROUND

THEN:
4 MIN PLANK W/PLATE
3 MIN DEAD COCKROACH W/PLATE