3MJR
WARM UP BALL CHOPPERS BLDG RUN BALL THRUSTERS J PULL UPS 12 MIN
WORK OUT 10 WALL BALLS OWL W/BALL TO BARS 10 RUSSIANS 1 CORNER RUN W/BALL 3 ROUNDS
THEN: 10 EXT BALL CRUNCHES 10 RUSSIANS 10 KNEE WIPERS 1 BLDG RUN W/BALL 3 ROUNDS
3MJRWARMUPLEG LIFTSBAR HANGHI KNEE…
3MJRWARMUPMAN MAKERSHSHLEG LIFTSRUSSIANSJ PULL…
3MJRWARMUPJ PULL UPSUNEVEN PLANK…
3MJRWARMUPLEG LIFTSRUNINCH WORMHSHBORCRAB CRAWL12…
3MJRWARMUPPLATE THRUSTERSLDSUBBAR HANGLEG…
3MJRWARMUPMMPISTOLSRUNMT CLIMBPOPPERS12…
3MJRWARMUPMT CLIMBLEAPSINCH WORMSHSHRUNJ PULL…
3MJRWARMUPINCH WORMSMT CLIMBUP AND OVERSBLDG…
WARMUPHCSPPUSH PRESS STEP UPSINCH WORMSPLANK…
3MJRWARMUPLDSUBJ PULL UPRUNBEAR CRAWLBIKES12…