3 MIN JUMP ROPE
15 OVERHEAD SQUAT W/ROPE
15 OVERHEAD PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGE W/ROPE
1 BLDG RUN
WARM UP
5 WALL BALLS
1 OVERHEAD LUNGE W/BALL TO BAR
5 HANG CLEAN SQUAT W/BALL
5 PUSH PRESS
5 JUMPING PULL UPS
1 OVERHEAD LUNGE W/BALL TO WALL
3 ROUNDS
WORK OUT
5 HANG /CLEAN/SQUAT/OVERHEAD PRESS
10 ROLL OUTS
STARTING FIRST ROUND WITH BAR, BEGIN ADDING
WEIGHT EACH ROUND UNTIL BREAK. CONTINUE AT THAT WEIGHT FOR
UNTIL YOU HAVE COMPLETED A TOTAL OF:
11 ROUNDS
FOR THE FINAL 4 ROUNDS, CUT BACK THE HANG CLEAN SQUATS BY 1 REP EACH ROUND
EXAMPLE:
4 – 3 – 2 – 1
FOR A COMPLETE TOTAL OF:
15 ROUNDS
EXTRA CREDIT
10 INVERTED RING PUSH UPS
5 PULL UPS
10 ROUNDS
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