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
3MJRWARMUPPLATE THRUSTERSLDSUBBAR HANGLEG…
3MJRWARMUPMMPISTOLSRUNMT CLIMBPOPPERS12…
3MJRWARMUPMT CLIMBLEAPSINCH WORMSHSHRUNJ PULL…
3MJRWARMUPINCH WORMSMT CLIMBUP AND OVERSBLDG…
WARMUPHCSPPUSH PRESS STEP UPSINCH WORMSPLANK…
3MJRWARMUPLDSUBJ PULL UPRUNBEAR CRAWLBIKES12…
3MJRWARMUPINCH WORMSFLOOR WIPERSLEG LIFTSLDSUBJ…
3MJRWARMUPPPSUIRRHSHF2CRUN12 MIN WORKOUT 6 MIN…
3MJRWARMUPSTEP UPSFLOOR WIPERSLDSUBBEAR CRAWLSIDE…
3MJRWARMUPJ PULL UPSMT CLIMBHSHINCH WORMPOPPERS12…