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
 
5 V UPS
5 JUMPING PULL UPS
5 FLOOR WIPERS
5 BURPEES
5 BALL CLEAN AND SQUAT
3 ROUNDS

WORK OUT             AMRAP 5 MIN PODS AND 5 MIN HOLDS

1 LEAP F/R
5 WEIGHTED SIT UPS PLATE TO CHEST 45LB
5/5 HEAD CIRCLES SEATED 45LB PLATE
PLANK HOLD 45LB

5 RING DIPS
5 PULL UPS
5/5 STEP UPS
1 MIN RING HOLD
1 MIN BAR HANG
1 1/2 MIN TOE TOUCH LEFT
1 1/2 MIN TOE TOUCH RIGHT

5 WALL BALLS
5 PUSH UPS
5/5 RUSSIAN TWIST W/BALL
ELECTRIC CHAIR 3/45LB PLATE

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