It is not by muscle, speed, or physical dexterity that great things are achieved, but by reflection, force of character, and judgment.

Marcus Tullius Cicero

3MJR

WARMUP

FRANKS
POP SQUATS

J PULL UPS
HSH
HANG CLEAN SQUAT PRESS
RUN
INCH WORM
12 MIN

WORKOUT

1 MIN BAR HANG

6 MIN MAN MAKER

1/1 SIDE PLANK
5 MIN MAN MAKER
3 MIN SQUAT HOLD
4 MIN MAN MAKER
4 MIN KNEE HOLD
5 MIN ROACH

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