3MJR

WARM UP
IMPORTANT

WORK OUT
1 MIN PULL UPS
2 MIN J SPLIT LUNGES
3 MIN DIPS
4 MIN PISTONS
THEN:

1 MIN BAR HANG
1 MIN LUNGE HOLD L
1 MIN LUNGE HOLD R
3 MIN DIP HOLD
4 MIN ROACH W/WEIGHTS
THEN:

5 PULL UPS
10 J SPLIT LUNGES
15 DIPS
20 PISTONS
10 MIN AMRAP