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 BURPEES
5/5 F2C
1 MIN HAND STAND HOLD
3 ROUNDS
WORK OUT
START AT CORNER OF BLDG WORKING ON LONG END ONLY
USING 1 DUMBELL 50/40
RIGHT ARM
10 SQUATS W/DB
10/10 ONE ARM BENT OVER ROW LEFT LEG/RIGHT LEG
10 ONE ARM PUSH PRESS
OVERHEAD WALK LONG END OF BLDG
ONE ARM LUNGE BACK TO START
REAPEAT WITH LEFT ARM
2 COMPLETE ROUNDS
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