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
OVERHEAD LUNGE TO BARS
5 BURPEES
5 JUMPING PULL UPS
5 LDSU
OVERHEAD LUNGE BACK
3 ROUNDS

WORK OUT:    20 SEC ON  10 SEC OFF      20LB MED BALL    8 ROUNDS EACH EXERCISE

STANDING FIGURE 8s W/BALL

LEG FIGURE 8s\

V UPS

EXTENDED CRUNCHES W/BALL

FONDAS LEFT W/BALL ON HIP

FONDAS RIGHT W/BALL ON HIP

KNEE WIPERS W/BALL BETWEEN KNEES

RUSSIAN TWISTS W/BALL

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