3 MIN JUMP ROPE
WARM UP
10 WALL BALLS 10 RUSSIAN TWISTS OWL 20 BICYCLES OWL 12 MINUTES
WORK OUT W/PLATE
5/5 HEAD CIRCLES 5/5 STEP UPS 10 SIT UPS 20 MT CLIMBERS (NO PLATE) AMRAP 5 MINUTES 2 MIN KNEE HOLD REPEAT 30 MINUTES
3MJRWARMUPLEG LIFTSBAR HANGHI KNEE…
3MJRWARMUPMAN MAKERSHSHLEG LIFTSRUSSIANSJ PULL…
3MJRWARMUPJ PULL UPSUNEVEN PLANK…
3MJRWARMUPLEG LIFTSRUNINCH WORMHSHBORCRAB CRAWL12…
3MJRWARMUPPLATE THRUSTERSLDSUBBAR HANGLEG…
3MJRWARMUPMMPISTOLSRUNMT CLIMBPOPPERS12…
3MJRWARMUPMT CLIMBLEAPSINCH WORMSHSHRUNJ PULL…
3MJRWARMUPINCH WORMSMT CLIMBUP AND OVERSBLDG…
WARMUPHCSPPUSH PRESS STEP UPSINCH WORMSPLANK…
3MJRWARMUPLDSUBJ PULL UPRUNBEAR CRAWLBIKES12…