3MJR
WARM UP
LDSUB
GORILLAS
POPPERS
GALLOPS
12 MINUTES
WORK OUT AMRAP 20 MINUTES
10 LEG LIFTS
10 KNEE WIPERS W/BALL
10 RUSSIAN TWISTS W/BALL
10 SIT SUP W/BALL
5/5 PUSH PRESS SEATED W/BALL
15 V UPS
20 MT CLIMBERS
20 BIKES
THEN:
3 MIN KNEE HOLD
1/1 MIN UNEVEN PLANK
5 MIN ROACH
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