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