Do right now what your future self can thank you for -B.L. Ank 3MJR WARMUP HI KNEE HOPS RUN HSH FLOOR WIPERS LEAPS POP SQUATS V UPS 12 MIN WORKOUT 6 MIN PODS 12 STEP 30 SEC WALKING LUNGE 30 BIKES - 30 MT CLIMBS 5 PULL UPS - 15 SQUATS 5 STATIC INCH - 10 POPPERS 1 MIN LEG LIFT - 1 MIN HOLD

“Note to self: every time you were convinced you couldn’t go on, you did.” -Uthor Onown 3MJR WARMUP LDSUB BAR HANG BOR RUN HSH CHOPPERS HANG CLEAN SQUAT PRESS LEG LIFTS 12 MIN WORKOUT 10/10 DB SWING 10/10 PLANK ROW 5/5 THRUSTERS 2/2 TUGU 10 TGU AMRAP 30

“The purpose of life is not to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have lived and lived well.” — Ralph Waldo Emerson WARMUP WALKING PUSH UPS LDSUB RUN HSH LEG LIFTS BAR HANG FLOOR WIPERS 12 MIN WORKOUT PARTNERS TIMER 20 V UPS 5/5/5/5 UNEVEN CRUNCHES 10 EXTND CRUNCHES 20 BIKES 10 SIT UPS 10 TOE 2 BAR 10 STATIC INCH WORM WORKER ROLE OUTS AMRAP 30

“Those who are happiest are those who do the most for others.” – Booker T. Washington 3MJR WARMUP UNEVEN PLANK HOLD RUN HSH PULL UPS FIRE HYDRANTS DIPS BIKES POPERS 12 MIN WORKOUT 1 MIN J PULL UPS 1 MIN BAR HANG 1 MIN MT CLIMB 1 MIN HSH 2 MIN FONDAS LEFT 1 MIN SIDE PLANK LEFT 2 MIN FONDAS RIGHT 1 MIN SIDE PLANK RIGHT 4 MIN CRAB CRAWL 4 MIN ROACH 6 MIN BEAR CRAWL 6 MIN KNEE HOLD

“The road to success is built on daily habits, not occasional effort”- Glody Kikonga 3MJR WARMUP BALL ROLL OUTS BALL SLIDERS RUN W/BALL HSH OVERHEAD WALKING LUNGE POP SQUATS 12 MIN WORKOUT W/BALL 5 MIN PODS HIP RASISE LEFT 1 MIN BALL POPPERS HIP RAISES RIGHT 1 MIN BALL POPPERS OVERHEAD PULSE LEFT 1 MIN BALL POPPERS OVERHEAD PULSE RIGHGT 1 MIN BALL POPPERS KNEE WIPERS 1 MIN BALL POPPERS

3MJR WARMUP HANG CLEAN SQUAT PRESS J PULL UPS RUN HSH V UPS 12 MIN WORKOUT 2DB 5 PUSH PRESS 5 DEAD LIFTS 50 STEP FARMERS CARYY 5 PULL UPS 50 LEG LIFTS AMRAP 30

It is in the character of very few men to honor without envy a friend who has prospered-Aeschylus 3MJR WARMUP CRAB CRAWL SKIPS RUN HSH PISTOLS LEG LIFTS CHOPPERS HANG CLEAN SQUAT PRESS 12 MIN WORKOUT 3 MIN PODS DIPS HI KNEE HOP LEFT HI KNEE HOP RIGHGT BULGARIAN LEFT BULGARIAN RIGHT DONKEY KICKS LEFT DONKEY KICKS RIGHT V UPS DB SWINGS L/R/DOUBLE THRUSTERS

"It is easy to dodge our responsibilities, but we cannot dodge the consequences of dodging our responsibilities." ~ Josiah Stamp 3MJR WARMUP W/PLATE SDLHP CHOPPERS RUN W/WEIGHT HSH THRUSTERS FLOOR WIPERS PUSH UPS 12 MIN WORKOUT W/PL,ATE: 20 SEC ON 10 SEC OFF 8 ROUNDS SUMO SQUAT FRANKS BOR FLOOR WIPERS SIT UPS REMAINING 10 MINUTES 10 EACH AMRAP SUMO SQUATS FRANKS BOR FLOOR WIPERS SIT UPS

“Perseverance is the hard work you do after you get tired of doing the hard work you already did.” – Newt Gingrich 3MJR WARMUP W/BALL CHOPPERS RUN W/BALL HSH LDSUB RUSSIANS FRANKS THRUSTERS 12 MIN WORKOUT W/BALL 1 HCSP -1 TRAVELING BURPEE 2 HCSP - 2 TRAVELING BURPEE 3 HCSP - 3 TRAVELING BURPEE 4 HCSP - 4 TRAVELING BURPEE 2 ROUNDS 12/12 STEP OVERHEAD WALKING LUNGE 10 EXTND CRUNCH 10 KNEE WIPERS AMRAP 30

Most of the time, : “A man’s health can be judged by which he takes two at a time — pills or stairs.” – Joan Welsh 3MJR WARMUP WALKING PUSHUPS RUN HSH JUMPING PULL UPS MT CLIMBS DONKEY KICKS 12 MIN WORKOUT PARTNERS TIMER 5 PULL UPS - KNEE CRAWL TO WALL 5 WALL CLIMBS - KNEE CRAWL BACK TO BARS WORKER ROLL OUTS TOGETHER 50/50 FIRE HYDRANTS

If your path is more difficult, it's because your calling is higher. Listen to it. 3MJR WARMUP LDSUB RUN HSH HCSP PUSH PRESS SET UPS PISTONS POP SQUATS 12 MIN WORKOUT 10 MIN MAN MAKERS/TURKISH GET UPS 5 MIN MT CLIMB/BIKES 2 ROUNDS

We live in the good days, and we grow in the bad ones.-Gnoh Eithea 3MJR WARMUP LDSUB UP&OVER RUN HSH INCH WORM 12 MIN WORKOUT 1 TRESPASS SIGN RUN 5/5 STEP UPS UP BY 2/2 EACH ROUND 10 20 30 40 ... > PUSH UPS AMRAP 30

3MJR WARMUP W/ BALL BALL PUSH UPS RUN W/BALL HSH RUSSIANS BULGARIAN LUNGE WALL BALLS 12 MIN WORKOUT 6 MIN PODS PARTNER 2 ARM PLANK ROLLS KNEE WIPERS HI HIP SLIDERS LEFT HI HIP SLIDERS RIGHT PARTNER W/BALL 3 HCS BOUNCE TO PARTNER

“Worrying does not take away tomorrow’s troubles. It takes away today’s peace.”-Randy Armstrong WARMUP W/PLATE CHOPPERS RUN W/PLATE HSH OVERHEAD SITS SUMO SQUATS PUSH PRESS STEP UPS LDSUB WALKING PUSH UPS 12 MIN WORKOUT W/PLATE 1 MIN BAR HANG - 1 MIN HSH 1 MIN PLATE THRUSTER 2 MIN THRUSTER - BOR 2 MIN PLATE SQUAT HOLD 3 MIN THRUSTER - BOR - FRANKS 3 MIN KNEE HOLD 4 MIN THRUSTER - BOR - FRANKS - SIT UPS 4 MIN ROACH W/PLATE 5 MIN THRUS - BOR - FRANKS - SIT UPS - FLOOR WIPERS 5

"Modern luxury is the ability to think clearly, sleep deeply, move slowly, and live quietly in a world designed to prevent all four"-Justin Welsh WARMUP SIDE PLANK PLANK ROW CHOPPERS RUN W/WEIGHT HSH LEG LIFTS CRAB CRAWL 12 MIN WORKOUT 4MIN PODS FARMERS CARRY LEFT FARMERS CARRY RIGHT DIPS (ALT ONE LEG UP - (for extra credit) PISTON LEFT PISTON RIGHT V UPS FONDAS LEFT FONDAS RIGHT

“Failure I can live with. Not trying is what I can’t handle.”-Sanya Richards-Ross 3MJR WARMUP HI KNEE HOPS J PULL UPS RUN HSH INCH WORMS WALKING PUSH UPS FLOOR WIPERS WALL BALLS PRESS STEP UPS 12 MIN WORKOUT 12 STEP JUMPING SPLIT LUNGE LEFT 5 PULL UPS 12 STEP JUMPING SPLIT LUNGE RIGHT 5 PULL UPS AMRAP 10 MIN 10- BALL PUSH UPS 20 PLANK BALL WIGGLES 10 KNEE WIPERS AMRAP 10 MIN 10 BUTT TO BALL SQUATS 20/20 HIP RAISED BALL ROLL 10 SEATED 2 ARM PUSH PRESS AMRAP 10

3MJR WARMUP SUMO DEADLIFT HIGH PULL RUN HSH THRUSTERS WALKING PUSHUPS JUMPING PUSHUPS 12 MIN WORKOUT 1 DUMB BELL 5/5 DEAD LIFT 5/5 HANG CLEAN SQUAT PRESS 15 BALL ROLL OUTS 5 PULL UP AMRAP 30

Weak people revenge. Strong people forgive. Intelligent People Ignore. -Albert Einstein 3MJR WARMUP THRUSTERS RUN W/WEIGHT HSH DB SWING LDSUB F2C 12 MIN WORKOUT TRIANGLE TREE ROUTE OVERHEAD WALK TO FIRST TREE 10 PUSH UPS 10 PLANK ROW LEFT 10 POP SQUATS 10 FARMERS CARRY PULSE LUNGE LEFT 10 HANG CLEAN SQUAT LEFT OVERHEAD WALK TO NEXT TREE LEFT REPEAT RIGHT. CONTINUE TREE TO TREE AMRAP 30 MIN

"We grow in direct proportion to the amount of chaos we can sustain and dissipate." — Ilya Prigogine 3MJR WARMUP FIRE HYDRANTS RUN HSH DB SWINGS LDSUB PISTOLS THRUSTERS 12 MIN WORKOUT 1DB 20/20 DONKEY KICKS 10/10 CHOPPERS 10 RUSSIAN TWIST 10 STATIC INCH WORM 5/5 ROMAINIAN SQUATS 5/5 HANG CLEAN SQUAT AMRAP 30

“Coming out of your comfort zone is tough in the beginning, chaotic in the middle, and awesome in the end...because in the end, it shows you a whole new world !! Make an attempt.”― Manoj Arora, “Stop blaming outside circumstances for your inside chaos.”― Steve Maraboli, 3MJR WARMUP TOE TOUCH F2C RUN W/WEIGHT HSH BEAR CRAWL BOR PISTOLS 12 MIN WORKOUT 6 MIN FARMERS CARRY ONE LEG BALANCE (3/3) 6 MIN MT CLIMB/FLOOR WIPERS (3/3) 6 MIN OVERHEAD HOLD BALANCE (3/3) 6 MIN MT CLIMB/F