3MJR
WARM UP
INV RING ROWS
RUSSIANS
HI-KNEE-HOPS
F2C
LDSUB
RUN
12 MIN
WORK OUT
2 MIN JUMPING PULL UPS
1 MIN BAR HANG
3 MIN BIKES
2/2 MIN LUNGE HOLD 2 MIN LEFT 2 MIN RIGHT
4 MIN ONE ARM PUSH PRESS (2 MIN LEFT 2 MIN RIGHT)
3 MIN OVERHEAD HOLD (1 1/2 MIN EACH ARM)
5 MIN WALKING PUSH UPS
4 MIN KNEE HOLD
4 MIN ROACH HOLD
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