3 MIN JUMP ROPE

WARM UP

10 WALL BALLS
10 RUSSIAN TWISTS
OWL
20 BICYCLES
OWL
12 MINUTES 

WORK OUT    W/PLATE

5/5 HEAD CIRCLES
5/5 STEP UPS
10 SIT UPS
20 MT CLIMBERS (NO PLATE)
AMRAP   5 MINUTES
2 MIN KNEE HOLD
REPEAT
30 MINUTES