3 MIN JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGES W/ROPE

W ARM UP

WALL BALLS
HCS W/BALL
RUSSIAN TWISTS W/BALL
WALKING PUSH UPS
JUMPING PULL UPS
15 MINUTES

WORK OUT

25 THURSTERS
25 BENT OVER ROWS W/BARBELL
25 INVERTED RING PUSH UPS
50 SIT UPS
4 ROUNDS

THEN

100 FLOOR WIPERS W/BARBELL