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

5 WALL BALLS
OVERHEAD WALKING LUNGE TO BARS W/BALL
5 JUMPING PULL UPS
20 MT CLIMBERS
10 SIT UPS
OVERHEAD WALING LUNGE BACK TO WALL
3 ROUNDS

WORK OUT
10 BALL CRUNCHES
5 HANG/CLEAN/SQUATS/OVERHEAD PRESS W/BALL

9 BALL CRUNCHES
5 HANG/CLEAN/SQUATS/OVERHEAD PRESS W/BALL
10 FLOOR WIPERS W/BALL BETWEEN KNEES
5 HANG/CLEAN/SQUATS /OVERHEAD PRESS W/BALL

8 BALL CRUNCHES
5 HANG/CLEAN/SQUATS/OVERHEAD PRESS W/BALL
9 FLOOR WIPERS W/BALL BETWEEN KNEES
5 HANG/CLEAN/SQUATS /OVERHEAD PRESS W/BALL
10 SEATED HEAD TO KNEE CHOPS WITH BALL
5 HANG/CLEAN/SQUATS/OVERHEAD PRESS W/BALL

7 BALL CRUNCHES
5 HANG/CLEAN/SQUATS/OVERHEAD PRESS W/BALL
8 FLOOR WIPERS W/BALL BETWEEN KNEES
5 HANG/CLEAN/SQUATS /OVERHEAD PRESS W/BALL
9 SEATED HEAD TO KNEE CHOPS WITH BALL
5 HANG/CLEAN/SQUATS/OVERHEAD PRESS W/BALL
10 RUSSIAN TWISTS W/BALL
5 HANG/CLEAN/SQUATS/OVERHEAD PRESS W/BALL

6 BALL CRUNCHES
5 HANG/CLEAN/SQUATS/OVERHEAD PRESS W/BALL
7 FLOOR WIPERS W/BALL BETWEEN KNEES
5 HANG/CLEAN/SQUATS /OVERHEAD PRESS W/BALL
8 SEATED HEAD TO KNEE CHOPS WITH BALL
5 HANG/CLEAN/SQUATS/OVERHEAD PRESS W/BALL
9 RUSSIAN TWISTS W/BALL
5 HANG/CLEAN/SQUATS/OVERHEAD PRESS W/BALL

CONTINUE ABOVE PATTERN UNTIL DEAD OR FINISHED

THEN:
100 BUTT TO BALL SQUATS

 

 

 

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