3MJR
WARMUP
FRANKS
WALKING PUSH UPS
STEP UPS
HSH
RUN
HIGH KNEE HOPS
THRUSTER
9 MIN
WORKOUT 4 MIN WORK 2 MIN HOLD
PISTON LEFT ARM – ROACH HOLD
PISTON RIGHT ARM – JOACH HOLD
HIP RAISE LEFT LEG – LEFT LEG HIP HOLD
HIP RAISE RIGHT LEG – RIGHT LEG HIP HOLD
PULSE LUNGE LEFT LEG – LEFT LEG BALANCE
PULSE LUNGE RIGHT LEG – RIGHT LEG BALANC
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