JUMP ROPE 3 MINUTES
WARM UP BLDG RUN HGSP 1DB HSH 10 MINUTES
WORK OUT CLUBS AND SPADES
SPADES HEAD CIRCLES PLUS 30 SEC OVERHEAD HOLD
CLUBS SUMO SQUATS PLUS 30 SEC SQUAT HOLD 1 BLDG RUN EVERY 5TH CARD
FINISH WITH DANNY RUN
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…