3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
10/10 OH WALKING LUNGES
WARM U P
5 BALL CLEANS
5 DB SWINGS
5 F 2 C
5 T2B
5 PULL UPS
5 RUSSIAN TWISTS W/BALL
5 WALL BALLS
5 FLOOR WIPERS
5 WALLCLIMBS
5 BOX JUMPS
5 BURPEES
1 DANNY RUN
COMPLETE IN ANY ORDER
WORK OUT
BALL CLEANS
DB SWINGS 65/50
F 2 C
T 2 B
PULL UPS
RUSSIAN TWISTS W/BALL
WALL BALLS
FLOOR WIPERS
WALL CLIMBS
BOX JUMPS
BURPEES
WALL CLIIMBS
COMPLETE 11 SETS OF EACH EXERCISE ABOVE IN 11 MINUTES.
WALL CLIMBS MUST BE LEFT FOR LAST
THEN:
4 MIN PLANK WITH 45LB PLATE ON SHOULDERS
4 MIN ELECTRIC CHAIR WITH 100LB ON THEIGHS
4 MIN DEAD COCKAROCHE HOLDING 45LB PLATE
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