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 WALL BALLS
OVERHEAD LUNGE W/BALL
5 JUMPING PULL UPS
5/5 STEP UPS W/BALL
20 MT CLIMBERS
3 ROUNDS
WORK OUT
10 WALL BALLS
5/5 WEIGHTED STEP UPS W/BAR
FIRST 3 ROUNDS CONTINUE INCREASING WEIGHT TO MAX 95/85
THEN HOLD THAT WEIGHT FOR FINAL 4 ROUNDS
FOR A TOTAL OF:
7 ROUNDS
THEN:
30 WALL BALLS
1 DANNY RUN
10 ROPE CLIMBS
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