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
BEAR CRAWL F/R
10 SIT UPS
5 HS PUSH UPS
5 BURPEES
1 BEAR CRAWL F/R
3 ROUNDS
WORK OUT 3 MIN PODS AMRAP THEN HOLDS AS DESCRIBED BELLOW 1DB 40/50
10 SQUATS W/WEIGHT
3/3 F2C
AMRAP 3 MIN
HOLDS
1 MIN W/SQUAT
1 MIN LEFT LEG DOWN LEFT ARM UP
1 MIN RIGHT LEG DOWN RIGHT ARM UP
10 V UPS
3/3 DB SWING
AMRAP 3 MIN
HOLDS
3 MIN LEG EXTENTION
3 T2B
10 PUSH UPS
AMRAP 3 MIN
HOLDS
1 MIN BAR HANG
1 MIN INCH HOLD
1 MIN EXTENDED HOLD
1/1 MAN MAKERS
3/3 CHOPS
AMRAP 3MIN
HOLDS
1 MIN LUNGE RIGHT WEIGHT OVER HEAD
1 MIN LUNGE LEFT WEIGHT OVER HEAD
1 MIN KNEE HOLD
10/10 WEIGHTED FONDA
5 RUSSIAN TWISTS
HOLDS
1 MIN SIDE PLANK RIGHT
1 MIN SIDE PLANK LEFT
1 MIN V HOLD WEIGHT OVER HEAD
4 MIN PLANK HOLD 45LB PLATE
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