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

13 BURPEES
3 ROUNDS

 

WORK OUT   50/40    20 SEC ON 10 SEC OFF    8 ROUNDS    40 SEC BTWN SETS

FIRST 4 ROUNDS HEAVY WEIGHT 50/40   NEXT 4 ROUNDS LIGHT 20/

SIT UPS

PUSH PRESS LEFT

PUSH PRESS RIGHT

ONE ARM DB SWING LEFT

ONE ARM DB SING RIGHT

ONE ARM OVERHEAD LUNGE F/B   LEFT

ONE ARM OVERHEAD LUNGE F/B   RIGHT

RUSSIAN TWISTS