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
DEAD LIFTS  15 MIN TO MAX

WORK OUT                FREE FRIDAY!

T2B   STEP UPS

TGU

DB SWING   RUSSIAN TWISTS

MANMAKERS

ROPE  WALL BALLS

PUSH UPS    JUMP SQUATS

4 MIN PODS    ANY AMOUNT OF REPS IN ANY ORDER……JUST DON’T STOP