3 MIN JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGES W/ROPE

WARM UP

HCSP 1DB

LDSUB

8 MINUTES

WORK OUT    20 ON  10 SEC OFF 40 SEC REST BETWEEN SETS

BENT OVER ROW L
BENT OVER ROW R
THRUSTER L
THRUSTER R
FONDA L W/WEIGHT
FONDA R  W/WEIGHT
CRUNCH W/WEIGHT
PUSH UPS