3MJR
WARMUP W/PLATE
THRUSTERS
RUN
HSH
WALKING PUSH UPS
PISTOLS
JPULL UPS
12 MIN
WORKOUT W/PLATE
5 MIN FRANKS
5 MIN ROACH HOLD
4 MIN BOR
4 MIN PLANK
3 MIN SUMO SQUAT
3 MIN SQUAT HOLD
2 MIN HEAD CIRCLE
2 MIN OVERHEAD HOLD`
1 MIN WEIGHTED SIT UPS
1 MIN WEIGHTED BAR HANG (w/dumbbell)
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