3MJR
WARM UP
J PULL UPS
PUSH PRESS
FONDAS
TOE TOUCH
POPPERS
UP ANDOVER
RUN
12 MIN
WORK OUT 2 MIN JUMP ROPE AFTER EACH HOLD
1 MIN BAR HANG
1 MIN HSH
1/1 MIN UNEVEN HOLD
1/1 MIN SIDE PLANK
1/1 MIN OVER HEAD HOLD ON ONE LEG
2 MIN KNEE HOLE
3 MIN SQUAT HOLD
4 MIN ROACH HOLD
2 MIN JUMP ROPE
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