Monday

Rope 3:00

ladder drills 

Fore time:

25 Deadlifts

1 min. plank

25 pull-ups

1 min. plank

25 steps walking lunge  (holding 40lbs. db's) 

1 min. plank

25 Good Mornings 

1 min. plank

25 12'' Box jumps

1 min. plank

25 18'' Box jumps 

1 min. plank

25 Good Mornings

1 min. plank

25 Steps walking lunge (holding 40 lb. db's)

1 min. plank

25 pull-ups

1 min. plank

25 Deadlifts

 1 min plank

Cool-down