JUMP ROPE OH SQUATS OH WALKING LUNGES 3 MINUTES
WARM UP
LDSUB HSH INV RING ROWS BLDG RUN 12 MINUTES
WORK OUT
1 HILL CLIMB 5 ROPE CLIMB 10 WALL CLIMB 50 MT CLIMB 3 ROUNDS
FINISH WITH 1 HILL RUN
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…