3 MIN JUMP ROPE
15 OVERHEAD SQUAT W/ROPE
15 OVERHEAD PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGE W/ROPE
WARM UP
5 MIN SETS AMRAP WITH HOLDS BETWEEN SETS
5 PULL UPS
1 ROPE CLIMB
2 HCSP F LUNGE 2DB 50/40
5 WALL BALLS
10/10 FONDAS
15 V UPS
BREAK HOLDS BETWEEN 5 MIN SETS
1 MIN BAR HANG
2 MIN HAND STAND HOLD
3 MIN KNEE HOLD
4 MIN ELEC CHAIR 4/45LB PLATE
5 MIN PLANK HOLD 45LB PLATE
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