3MJR
WARM UP
F2C
J PULL UPS
LEG LIFTS
BC
PISTOLS
12 MIN
THEN:
1 MIN KNEE HOLD
1 MIN SQUAT HOLD
1 MIN ROACH
3 ROUNDS
WORK OUT 4 MIN PODS
DIPS/STEP UPS
T2B/WALKING PUSHUPS
V UPS/ PLANK ROWS
WALL BALLS/RUSSIANS
HEAD CIRCLES/DEAD LIFTS
MT CLIMB/CHOPPERS
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