3MJR
WARM UP
INV RING ROWS
CHOPPERS
BOR
PLATE THRUSTER
8s
LDSUB
12 MIN
WORK OUT 6 MIN PODS
7 HCS 7 SIT UPS W/BALL
ROPE OR J PULL UPS
10 OVER HEAD SITS 10 SIT UPS W/WEIGHT
10 JSL 5/5 HEAD CIRCLES
ROACH HOLD WHILE ALTERNATING 10 PISTONS
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