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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