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
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