3 MIN JUMP ROPE
WARM UP
LDSUB IRR FLOOR WIPERS WALL BALLS 12 MINUTES
WORK OUT PODS 10 MIN EACH 1 MIN REST BETWEEN
7 HCS W/BALL 7 PUSH UPS
5 PULL UPS 10 J SQUATS
5 RUSSIAN TWISTS W/BALL 10 BALL CRUNCHES
3MJRWARMUPLEG LIFTSBAR HANGHI KNEE…
3MJRWARMUPMAN MAKERSHSHLEG LIFTSRUSSIANSJ PULL…
3MJRWARMUPJ PULL UPSUNEVEN PLANK…
3MJRWARMUPLEG LIFTSRUNINCH WORMHSHBORCRAB CRAWL12…
3MJRWARMUPPLATE THRUSTERSLDSUBBAR HANGLEG…
3MJRWARMUPMMPISTOLSRUNMT CLIMBPOPPERS12…
3MJRWARMUPMT CLIMBLEAPSINCH WORMSHSHRUNJ PULL…
3MJRWARMUPINCH WORMSMT CLIMBUP AND OVERSBLDG…
WARMUPHCSPPUSH PRESS STEP UPSINCH WORMSPLANK…
3MJRWARMUPLDSUBJ PULL UPRUNBEAR CRAWLBIKES12…