WARM UP

CORNER RUN
THEN:
5 INVERTED RING ROWS
10 OH SQUATS W/BALL
10/10 OVER HEAD WALKING LUNGES W/BALL
5/5 WALKING PUSH UPS
5 SIT UPS W/BALL
3 ROUNDS

WORK OUT              3 MIN PODS    1 MIN REST BTWN PODS

5/5 PISTOS
15 V UPS
1 ROPE

5/5 FLOOR WIPERS  50/45 1DB
5/5 BENT OVER ROW 
5/5 STEP UPS WITH WEIGHT

5 WALL BALLS
5 HCS W/BALL
5/5 ONE ARM PUSH UPS ON BALL

5 BURPEES
5/5 RUSSIAN W/BALL
5/5 POPPERS
NOTE: AT END OF EACH POD AND BEFORE 1 MIN REST ALL MUST DO
ONE LEG/ ONE ARM PLANK HOLD FOR 1 MIN EACH SIDE