3MJR
WARM UP
MAN MAKERS
8s
CRAB CRAWL
UNEVEN PLANK HOLDS
12 MIN

WORK OUT 2 DUM BELLS START CORNER OF BLDG
1 PUSH UP 1/1 PLANK ROW 2/2 FARMERS CARRY WALKING LUNGE 10 ROUNDS
LEAVE WEIGHTS AND RUN TO GYM
10 PULL UPS 20 DIPS 20 LEG LIFTS
RUN BACK TO WEIGHTS
1 PUSH UP 1/1 PLANK ROWS 4/4 WALKING LUNGE 10 ROUNDS
LEAVE WEIGHTS AND RUN TO GYM
1 PUSH UP 1/1 PR 6/6 WL 10 ROUNDS
RUN TO GYM DO PULL UPS DIPS LEG LIFTS
RUN BACK TO WEIGHTS
1 PUSH 1/1 PLANK ROWS 6/6 WL 10 ROUNDS
CONTINUE ABOVE PATEREN UNTIL FINAL 2 ROUNDS WHICH ARE:
1 PUSH UP 1/1 PLANK ROWS 8/8 WL 5 ROUNDS
RUN TO GYM
10 PULL UPS 20 DIPS 20 LEG LIFTS
RUN BACK TO WEIGHTS
1 PUSH UP 1/1 PLANK ROWS 10/10 WL 5 ROUNDS
RUN TO GYM
10 PULL UPS 20 DIPS 20 LEG LIFTS
30 MINUTE CAP

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