3 MIN JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGES W/ROPE
WARM UP
1DB HANG CLEAN SQUAT PRESS
HAND STAND HOLD
ROPE CLIMB
12 MINUTES
WORK OUT
LEFT ARM 1 DB
3 PUSH PRESS
9 THRUSTERS
12 BENT OVER ROW
3 WALL CLIMB
9 ONE ARM FLOOR WIPERS
12 ONE ARM SQUAT
REPEAT ABOVE WITH RIGHT ARM
AMRAP 5 MINUTES
THEN 40 BICYCLES
6 MINUTES INTERVALS
[alert type="general"]This content is restricted to site members.
If you are an existing user, please login.
Not a member? Please register. [/alert]