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