JUMP ROPE OH SQUATS OH WALKING LUNGES 3 MINUTES
WARM UP
DEAD LIFTS 15 MINUTES
FOLLOWING PODS
1 – 10 DEAD LIFTS LEGG ROLL/PUSH UPS 8 MIN CAP
1 – 10 RING DIPS 10 V UPSL 7 MIN CAP
1 – 10 TRIANGLE PUSH UPS PULL UPS 6 MIN CAP
3MJRWARMUPINCH WORMSPOPPERSRUNMAN MAKERSLDSUB12…
3MJRWARMUPWORKOUT PARTNERSTIMER50 BIKES * 25…
3MJR WARMUPJ PULL UPSHSHRUNINCH WORMLSDUB12…
3MJRWARMUPINCH WORMHSHRUNSKIPSF2CBEAR CRAWL12…
3MJRWARMUPLEG LIFTSTHRUSTERSWALKING PUSH UPSPUSH…
3MJRWARMUPFLOOR WIPERSDB SWINGRUNF2CSKIPSINCH…
3MJRWARMUPF2CPP STEP UPRUNPLANK ROWLDSUB12…
3MJRWARMUPMT CLIMBHCSPHI KNEE HOPSRUNPOPPERSV…
3MJRWARMUPJ PULL UPSFONDASRUNIRRHSHINCH WORMS12…
3MJRWARMUPTHRUSTERSHSHSIDE PLANKRUSSIANSPISTONS12…