3 MIN JUMP ROPE
15 OVERHEAD SQUAT W/ROPE
15 OVERHEAD PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGE W/ROPE

WARMUP

5 – 1  WALL BALLS
OVERHEAD WALKING LUNGE W/BALL TO BARS
5 – 1 JUMPING PULL UPS
OVERHEAD WALKING LUNGE BACK TO WALL
THEN:
DEAD LIFTS TO MAX
15 MINUTES

 

WORK OUT
10 – 1 DEAD LIFTS  225/155
10 ROLL OUTS
10 – 1 WALL BALLS

THEN:
1 MIN RING HOLD
1 1/2 MIN BAR HANG
4 MIN PLANK HOLD 45LB PLATE