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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