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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