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
5 WALL BALLS
5/5 CHOPPERS
5 JUMPING PULL UPS
5 FLOOR WIPERS
1 BLDG RUN
12 MINUTES
WORK OUT
5/5 STEP PRESSES W/BALL
1 – 10 PULL UPS
20 BICYCLES AFTER EACH ROUND
THEN
1 MIN BAR HANG
1 MIN RING HOLD
1/1 MIN UNEVEN PLANK HOLD
3 MIN SQUAT HOLD WEIGHTED
3 MIN DEAD COCKROACH
[alert type="general"]This content is restricted to site members.
If you are an existing user, please login.
Not a member? Please register. [/alert]