3MJR
WARM UP STEP UPS BLDG RUN LEG LIFTS J PULL UPS 12 MINUTES
WORK OUT
SCHOOL RUN 5 RING DIPS 10 PULL UPS 20 SIT UPS 30 J SQUATS 5 RING DIPS
REPEAT ALL OF THE ABOVE REPLACING ONLY THE RUNS DANNY RUN HILL RUN CORNER RUN BLDG RUN
3MJRWARMUPLEG LIFTSBAR HANGHI KNEE…
3MJRWARMUPMAN MAKERSHSHLEG LIFTSRUSSIANSJ PULL…
3MJRWARMUPJ PULL UPSUNEVEN PLANK…
3MJRWARMUPLEG LIFTSRUNINCH WORMHSHBORCRAB CRAWL12…
3MJRWARMUPPLATE THRUSTERSLDSUBBAR HANGLEG…
3MJRWARMUPMMPISTOLSRUNMT CLIMBPOPPERS12…
3MJRWARMUPMT CLIMBLEAPSINCH WORMSHSHRUNJ PULL…
3MJRWARMUPINCH WORMSMT CLIMBUP AND OVERSBLDG…
WARMUPHCSPPUSH PRESS STEP UPSINCH WORMSPLANK…
3MJRWARMUPLDSUBJ PULL UPRUNBEAR CRAWLBIKES12…