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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