WARM UP
3 MIN JUMP ROPE
15 OHS W/ROPE
10/10 OH WALKING LUNGES W/ROPE
1 BLDG RUN

WORK OUT
INVERTED RING ROWS
OVERHEAD DEAD ROACH PLATE PULLS  45/35
PUSH UPS
WALL CLIMBS
FONDAS L/R
F 2 C
BALL THRUSTERS
AMRAP 30 MIN
NO REST BREAKS. GO FROM ONE EXERCISE TO THE NEXT IN ANY ORDER FOR
ANY AMOUNT OF REPS BUT NO LESS THAN 5 REPS PER EXERCISE. CONTINUE FOR 30 MINUTES
WITH NO REST BREAKS FOR ANY REASON. WALK WITH A PURPOSE!
THEN:
4 MIN ELECTIRC CHAIR W/PLATE
4 MIN PLANK W/PLATE
MUST DO AT LEAST FIVE REPS BEFORE SWITCHING