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
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