3MJR
WARMUP
J PULL UPS
UNEVEN PLANK HOLD
LDSUB
RUN
OVERHEAD SITS
PISTONS
12 MIN
WORKOUT
1 MIN BAR HANG
1 MIN HSH
2 MIN SIDE PLANK LEFT
2 MIN SIDE PLANK RIGHT
1 MIN FONDA LEFT
1 MIN FONDA RIGHT
3 MIN SQUAT HOLD
3 MIN JUMP ROPE
4 MIN KNEE HOLD
4 MIN POPPERS
5 MIN ROACH
3 MIN BIKE