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
5 WALL BALLS
1 OH WALKING LUNGE W/BALL
5 HANG/CLEAN/SQUATS W/BALL
1 OH WALKING LUNGE W/BALL
3 ROUNDS
THEN:
5 LIE DOWN STAND UP
1 MIN HAND STAND HOLD
2 ROUNDS
WORK OUT PARTNERS
WORKER IS ALWAYS OVERHEAD HOLD 75/95
5 BURPEES TOGETHER AFTER EACH ROUND
TIMER:
20/20 CHOPPERS W/BALL
SWITCH
10/10 CHOPPERS 20 KNEE FLOOR WIPES W/BALL
SWITCH
5/5 CHOPPERS 10 KNEE FLOOR WIPERS W/BALL 20 CRUNCHES W/BALL
SWITCH
5/5 CHOPS 5 KFW 10 CRUNCHES W/BALL 20 BALL PUSH UPS
SWITCH
5/5 CHOPS 5 KFW 5 CRUNCHES 10 BALL PU 20 RUSSIAN TWISTS
SWITCH
REPEAT ALL OF THE ABOVE 2 TIMES
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