3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE
WARM UP
1 MIN HS HOLD
5 SDHP
5 RUSSIAN TWISTS W/BALL
5 JUMPING SQUATS
1 LEAP F/R
5 PUSH UPS
3 ROUNDS
WORK OUT
AMRAP 10 MIN ANY ORDER …ANY AMOUNT OF REPS …. CONTINOUS MOVEMENT FROM ONE EXERCISE TO THE NEXT
BACK SQUAT 95/65
PUSH PRESS 95/65
ONE LEG BENT OVER ROW 95/65
AMRAP 2 MIN ANY ORDER …ANY AMOUNT OF REPS …. CONTINOUS MOVEMENT FROM ONE EXERCISE TO THE NEXT
BURPEES
BICYCLES
AMRAP 10 MIN ANY ORDER …ANY AMOUNT OF REPS …. CONTINOUS MOVEMENT FROM ONE EXERCISE TO THE NEXT
WALL BALLS
SEATED BALL CHOPS
EXTENDED BALL CRUNCHES
AMRAP 2 MIN ANY ORDER …ANY AMOUNT OF REPS …. CONTINOUS MOVEMENT FROM ONE EXERCISE TO THE NEXT
BURPEES
BICYCLES
FINISH WITH 20 PULL UPS
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