3MJR
WARMUP
F2C
THRUSTERS
PLANK ROWS
HI KNEE HOPS
CHOPPERS
12 MIN
WORK OUT 20 SEC ON 10 SEC OFF 8 ROUNDS 4 LITE 4 HEAVY
DB SWING LEFT
DB SWING RIGHT
PISTON LEFT
PISTON RIGHT
BOR LEFT
BOR RIGHT
THEN:
1 MIN KNEE HOLD 1 MIN SQUAT HOLD 1 MIN ROACH
3 ROUNDS
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