3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS W/ROPE
10/10 OH WALKING LUNGES
WARM UP
1 BEAR CRAWL F/R
5 TO 25 WEIGHTED SIT UPS 45 LB PLATE INCREASING BY 5 EACH ROUND
5 BURPEES
5/5 HEAD CIRCLES 45lb PLATE
1 CRAB CRAWL F/R
25 SUPERS
5 BURPEES
5/5 HEAD CIRCLES
REPEAT ALL OF THE ABOVE 5 ROUNDS INCREASING SIT UPS BY 5 REPS EACH ROUND
WORK OUT
5 MIN PLANK HOLD 45LB PLATE
1 MIN KNEE HOLD
4 MIN ELECTRIC CHAIR 90/180
1 MIN DEAD CC
30SEC UNEVEN PLANK LEFT
30SEC UNEVEN PLANK RIGHT
1 MIN DEAD CC LEFT
30/30
1 MIN DEAD CC RIGHT
30/30
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