3 MIN JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGES W/ROPE

WARM UP  

F2C
HSH
INVERTED RING ROWS
JUMP SQUATS

WORK OUT   1 DB     4 ROUNDS    1ST AND 3RD LIGHT   2ND AND 4TH HEAVY

THRUSTERS
BENT OVER ROW
DB SWING
5 MIN

1 MIN BICYCLES BETWEEN 1ST AND 3RD ROUNDS
2 MIN KNEE HOLD BETWEEN 2ND AND 4TH ROUNDS

 

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