3MJR

WARM UP

PISTOLS
J PULLUPS
WALKING PUSHUPS
HCSP
12 MINUTES

WORK OUT    3 MIN PODS   1 MIN HOLD

ROPE  – BIKE                  BAR HANG
STEP UPS – BIKE             SQUAT HOLD
THRUSTERS – BIKE        OVERHEAD HOLD
DIPS – BIKE                       RING HOLD

REPEAT ALL OF ABOVE REPLACING BIKE WITH V UPS