3MJR

WARM UP

HSH

RUSSIONS WITH BALL

J PULL UPS

GORILLAS

BLDG RUN

 

 

WORK OUT

10 – 1
wallclimb-situp 5min cap

1-10
pull up – squat 3min cap
10-1
wallball-pushup 7min cap

20-1
vup-leglift 10min cap

as far as you can get in the time allowed clock stops and move to next pod