3 MIN JUMP ROPE
15 OVERHEAD SQUAT W/ROPE
15 OVERHEAD PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGE W/ROPE

WARM UP
PARTNER BALL TOSS
CLEAN UP BALL RUNS

WORK OUT

1 MIN BAR HANG                       1 MIN PULL UPS
1 MIN REST
2 MIN KNEE HOLD 45LB         2 MIN JUMP SQUATS
1 MIN REST
3 MIN DEAD ROACH 45LB       3 MIN BICYCLES
1 MIN REST
4 MIN ELEC CHAIR 3/45LB    4 MIN BEAR CRAWL
1 MIN REST
5 MIN PLANK 45LB PLATE