3MJR
WARMUP
PUSH PRESS STEP UP
SKIPS
RUN
PLATE THRUSTERS
POPPERS
RUSSIANS
12 MIN

WORKOUT
1 MIN BAR HANG
1 MIN HSH
1 MIN SIDE PLANK LEFT 1 MIN SIDE PLANK RIGHT
1 MIN UNEVEN PLANK LEFT 1 MIN UNEEN PLANK RIGHT
3 MIN KNEE HOLS
4 MIN ROACH
2 MIN HIP RAISE HOLD LEFT 2 MIN HIP RAISE HOLD RIGHT
THEN:
4 MIN – 60/60 HIP RAISES
4 MIN – 50/50 FONDAS
4 MIN – FLOOR WIPERS
4 MIN – MT CLIMB