3MJR

WARM UP
J PULL UPS
INCH WORMS
HSH
MT CLIMB
STEP UPS
12 MIN

WORK OUT   TIMER
4 MIN  BC LONG WAY     KNEE HOLD
4 MIN 10 SQUATS     SQUAT HOLD
3 MIN V UPS      V UPS HOLD
3 MIN DIPS     DIP HOLD
3 MIN PUSH UPS   PUSH UP HOD
3 MIN HIP RAISES LEFT   HIP UP HOLD
3 MIN HIP RAISES RIGHT   HIP UP HOLD
2 MIN WALL CLIMB    HSH
1 MIN BAR HANG