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 INVERTED RING ROWS
3 LDSUB
8 HANG CLEAN SQUAT PRESS W/BALL
8 RUSSIAN TWISTS W/ BALL
5 ROUNDS

WORK OUT        OPEN GYM: GO FROM ONE EXERCISE TO THE NEXT ANY ORDER ANY AMOUNT OF REPS AND WEIGHT

NONSTOP FOR 30 MINUTES

ROPE CLIMB

TGU

DB SWING ONE ARM OR TWO

STEP UP OR BOX JUMPS

WALL BALLS

NON STOP: ANY ORDER ANY AMOUNT WEIGHT ANY AMOUNT REPS

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