3 MIN JUMP ROPE
WARM UP
J PULL UPS LEG LIFTS HSH 12 MINUTES
WORK OUT 5 MIN PODS
BCWC ROPE CLIMB
TRAVELING ROW 5 PULL UPS
5 SDHP 5 FLOOR WIPERS
THEN:
1 MIN BAR HANG 1 MIN HSH 2 MIN KNEE HOLD 3 MIN ELEC CHAIR 4 MIN PLANK
3MJRWARMUPINCH WORMSMT CLIMBUP AND OVERSBLDG…
WARMUPHCSPPUSH PRESS STEP UPSINCH WORMSPLANK…
3MJRWARMUPLDSUBJ PULL UPRUNBEAR CRAWLBIKES12…
3MJRWARMUPINCH WORMSFLOOR WIPERSLEG LIFTSLDSUBJ…
3MJRWARMUPPPSUIRRHSHF2CRUN12 MIN WORKOUT 6 MIN…
3MJRWARMUPSTEP UPSFLOOR WIPERSLDSUBBEAR CRAWLSIDE…
3MJRWARMUPJ PULL UPSMT CLIMBHSHINCH WORMPOPPERS12…
3MJRWARMUPLDSUBCRABPLATE THRUSTERSSKIPSHSHFLOOR…
3MJRWARMUPHCSPRUSSIANSPLANK ROWSSIDE…
3MJRWARMUPJ PULL UPSINCH WORMSHI KNEE…