3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE
WARM UP
10/10 ONE ARM DB THRUSTERS
10/10 ONE LEG BENT OVER ROWS

WORK OUT                  PODS     6 MIN PERIODS WITH A 1 MIN HOLD AFTER 3 MIN

6/6 ONE ARM DB SWING 45/40
3/3 ONE ARM HANG CLEAN SQUAT OVERHEAD PRESS  45/40
ONE ARM OVERHEAD HOLD

6 FRONT SQUAT 75/115
3/3/ F/R LUNGES
LUNGE HOLD

6/6 WEIGHTED ONE ARM STEP UP   45/40
3 PULL UPS
BAR HANG HOLD

6 V UPS
3 BURPEES
V UP HOLD