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
ROPE
BICYCLES
LIE DOWN STAND UPS
PUSH UPS
LEAPS
10 MINUTES
5 WALL CLIMBS
WORK OUT 3 MINUTE PODS 1 MIN REST BTWN PODS 1DB 50LB
5 BURPEES 10 VUPS
TGU ONE ARM OHS
5 ONE ARM DB SWING 5 BENT OVER ROW ONE LEG
5 RUSSIAN TWISTS 10 WEIGHTED CRUNCH
MAN MAKERS
5 BURPEES 10 VUPS
THEN:
5 8 COUNT PUSH UPS
30 SEC KNEE HOLD
3 ROUNDS
THEN:
4 MIN PLANK 45LB PLATE