3 MIN JUMP ROPE
15 OVERHEAD SQUATS W ROPE
15 PUSH PRESS FROM SQUAT W/ROPE
10/10 OVERHEAD WALKING LUNGES W/ROPE
WARM UP
HANG CLEAN SQUAT TO 1 RM
15 MINUTES
WORK OUT INCREASING HOLDS WITH BLDG RUN BETWEEN EACH HOLD
1 BLDG RUN
1 MIN RING DIP HOLD
1 MIN BAR HANg HOLD
1 BLDG RUN
2 MIN HAND STAND HOLD
2 MIN PLATE PINCH 45LB
1 BLDG RUN
3 MIN SQUAT HOLD
3 MIN KNEE HOLD
1 BLDG RUN
4 OVERHEAD HOLD 45LB BAR
4 MIN BALANCE ONE LEG 2MIN EACH LEG
1 BLDG RUN
5 MIN PLANK HOLD 45LB PLATE
1 BLDG RUN
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