3MJR
WARMUP
CRAB
J PULL UPS
LEG LIFTS
RUN
LDSUB
FLOOR WIPERS
12 MIN

WORKOUT 1 MIN EACH
DIPS
PULL UPS
V UPS
1 min DIPS HOLD – 1 min DIPS
1 min BAR HANG – 1 min PULL UPS
1 min V HOLD – 1 min V UPS

PUSH UPS
BIKES
DBS
1 min TOP PLANK – 1 min PUSH UPS
1 min BIKES HOLD LEFT – 1 min BIKE HOLD RIGHT – 1 min BIKE
1 min OVERHEAD HOLD – 1 min DBS
THEN:
1 min each
KNEE – SQUAT – HOLD (3 ROUNDS)

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