3MJR

WARM UP
LDSUB
INV RING ROWS
PISTIOLS
BCWC
10 MINUTES

WORK OUT

1 MIN WORK   1 MIN HOLD
J PULL UPS      BAR HANG
WALL CLIMB   HSH
PUSH UPS         BOTTOM HOLD
BURPPES           UNEVEN HOLD

2 MIN WORK       2 MIN HOLD
WLKG PUSHUP     KNEE
STEP UPS                SQUAT
BIKES                      LEG EXTENTION

4 MIN
ELECTRIC CHAIR
ROACH