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
1 BEAR CRAWL F/R
OVERHEAD WALKING LUNGE W/BALL FORWARD
5 WALL BALLS
OVERHEAD WALKING LUNGE W/BALL BACK
5 JUMPING PULL UPS
5/5 LDSU
5 HANG CLEAN SQUATS W/BALL
3 ROUNDS
WORK OUT
1 – 10 PULL UPS
1 – 10 RING DIPS
1 -10 TGU ANY ARM ALTERNATION YOU WANT 50/40
THEN
50 DEAD HANG PULL UPS
50 RING DIPS
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