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 3 MEMBER TEAMS 10 MINUTES
BALL TOSS
PULL UPS
V UPS
TOE TOUCH
WORK OUT 3 MEMBER TEAMS 5 MIN PODS CONTINUOUS CLOCK NO REST
TEAM MEMBERS ROTATE THRU THE FOLLOWING: TIMER IS IN BOLD LETTERS
3 WALL CLIMB
BENT OVER ROW 1DB 45/50
SQUATS
5 T2B
WEIGHTED SIT UPS 45LB PLATE
RING DIPS
20 PUSH UPS
ONE ARM THRUSTERS 1DB 50/40
ONE ARM DB SWING
DO COMPLETE WORK OUT TWICE
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