3MJR
WARM UP
J PULL UPS
PLATE THRUSTERS
RUSSIANS
HSH
8s
12 MIN
WORK OUT
START CORNER OF BLDG
OVERHEAD WALK W/PLATE TO NEXT CORNER
5/5 HEAD CIRCLES
10 SUMO SQUATS W/PLATE
LEAVE PLATE RUN INTO RAW
1 ROPE
10 FLOOR WIPERS
REPEAT ABOVE AT EACH CORNER OF BLDG
CONTINUE ABOVE UNTIL TWICE AROUND BLDG COMPLETED
THEN:
OVER HEAD WALK W/PLATE AROUND BLDG COMPLETELY
5/5 HEAD CIRCLES
10 SUMO SQUATS W/PLATE
1 ROPE
10 FLOOR WIPERS
2 ROPE CLIMBS
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