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
F2C TO MAX
10 MINUTES
WORK OUT 20 SEC ON 10 SEC OFF 8 ROUNDS…. 4 HEAVY 4 LIGHT
ONE ARM PUSH PRESS R
ONE ARM PUSH PRESS L
BENT OVER ROW RIGHT LEG
BENT OVER ROW LEFT LEG
SIT UPS
RUSSIAN TWISTS
PUSH UPS …..10 SEC REST IN FULL PLANK
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