3 MIN JUMP ROPE
15 OHS W/ROPE
10/10 OH WALKING LUNGES
WARM UP
1 BLDG RUN W/BALL
20 MT CLIMBERS
20 V UPS
20 PUSH UPS
2 ROUNDS
WORK OUT
All pods done with the ball, AMRAP in 4 Min
then 5 6 7 8 9 10 burpees between rounds
one minute rest between pods
10 WALL BALL
5/5 ALTERNATING ONE ARM BALL PUSH UPS
10 BALL CLEANS AND SQUAT
20/20 ONE LEG HIP RAISES
10 SQUATS butt to ball
20/20 BALL WIGGLES F/B L/R
10 BALL THRUSTER JUMPS
10 BALL CRUNCHES
5/5 STANDING FIGURE 8s
10 RUSSIAN TWISTS
10/10 OH WALKING LUNGES
10/10 ONE ARM ROACH PRESS
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