3 MIN JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGES W/ROPE
1 CORNER RUN
WARM UP
WALL BALLS
BLDG RUN
V UPS
LEAPS
WORK OUT 45LB PLATE MUST CARRY FOR ENTIRE WORKOUT
10/10 HEAD CIRCLES
50 FLOOR WIPERS
50 SIT UPS CHEST TO PLATE
15/15 CHOPPERS
50 SQUATS
25 BICYCLES PLATE BEHIND HEAD
25 SEATED OVERHEAD TO KNEE
BLDG RUN AFTER COMPLETION OF EACH EXERCISE ABOVE
THEN:
OVERHEAD WALK W/PLATE AROUND BLDG
2 MIN SQUAT HOLD W/PLATE
3 MIN DEAD COCKROACH W/PLATE
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