3MJR

WARM UP
ONE ARM THRUSTERS
DB SWINGS
PUSH PRESS STEP UPS
8s W/WEIGHTS
RUSSIANS
12 MIN

WORK OUT START AT CORNER OF BLDG WITH 1 DUMBELL
10 BOR 10 PUSH PRESS LEFT ARM
10 BOR 10 PUSH PRESS RIGHT ARM
FARMERS CARRY WALKING LUNGE TO NEXT CORNER (ALTNATING ARMS AS NECESSARY)
WEIGHTED RUN TO GYM
10 FLOOR WIPERS WITH DB
RUN TO NEXT CORNER AND REPEAT ABOVE UNTILL AROUND BLDG
THEN:
REPEAT ALL OFF THE ABOVE REPLACING WALKING LUNGE WITH OVERHEAD WALK
30 MIN CAP