3 MJR

WARM UP

STEP UPS
BCWC
INV RING ROWS
BLDG RUN

WORK OUT

1 MIN HSH
2 MIN UNEVEN PLANK
3 MIN SQUAT
4 MIN ROACH
5 MIN PLANK

BEFORE EACH HOLD DO 3 MIN OF:
PULLUPS   FONDAS     DB SWINGS