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
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