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  

5 – 1  BEAR CRAWL / WALL CLIMB
5 T2B
5 – 1 JUMPING SPLIT LUNGES L/R
5 T2B

WORK OUT
HOLDS
BAR HANG 1 MIN
KNEE HOLD  45LB  2 MIN
ELECTRIC CHAIR 180LB  3 MIN
PLANK 45LB  4 MIN
HAND STAND 5 MIN
DEAD COCKROACH  45LB PLATE

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