3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE
WARM UP
1 DANNY RUN

WORK OUT  CHECK OUT VIDEO BEFORE STARTING WORKOUT
http://www.youtube.com/watch?v=EMkz7lTGzQ8

20 SEC ON    10 SEC OFF   AMRAP        8 ROUNDS
ONE ARM F2C RIGHT LEG       4 LEFT ARM   4 RIGHT ARM
4 MIN SQUAT HOLD WITH WEIGHT ARMS HANGING DOWN
1 BLDG RUN

20 SEC ON    10 SEC OFF   AMRAP     8 ROUNDS
ONE ARM F2C LEFT LEG 4 LEFT ARM 4 RIGHT ARM
3 MIN SQUAT HOLD WITH WEIGHT AT FRONT SHOULDERS
1 BLDG RUN

20 SEC ON       10 SEC OFF   AMRAP   8 ROUNDS
ONE ARM BENT OVER ROW RIGHT LEG    4 LEFT ARM   4 RIGHT RAM
2 MIN SQUAT HOLD WITH WEIGHT IN HIGH PULL POSITION ELBOWS HIGH
1 BLDG RUN

20 SEC ON 10 SEC OFF AMRAP 8 ROUNDS
ONE ARM BENT OVER ROW LEFT LEG 4 LEFT ARM 4 RIGHT RAM
1 MIN SQUAT HOLD WITH WEIGHT OVER HEAD
1 BLDG RUN