“ Work hard in silence, let your success be your noise. ” — Anonymous 3MJR WARMUP LDSU HSCP BAR HANG RUN HSH FOOR WIPERS PUSH PRESS STEP UPS 12 MIN WORKOUT 1/1 2/2 3/3 4/4 5/5 6/6 7/7 8/8 9/9 10/10 BURPEE / PULL UPS THEN 5/5 10/10 15/15 ... 50/50 V UPS - BIKES THEN 1/1 TGU - 1/1 2/2 3/3 ... > 10/10 FARMERS CARRY L/R WALKING LUNGE

"I'm always trying new things and learning new things. If there isn't anything more you can learn – go off and die." – Morgan Freeman " You can learn new things at any time in your life if you're willing to be a beginner . If you actually learn to like being a beginner, the whole world opens up to you." – Barbara Sher Having tact is the ability to tell someone to go to hell in such a way that they look forward to the trip - Winston Churchill Both quotes say the same thing. W

“ Everybody wants happiness, nobody wants pain, but you can’t have a rainbow without a little rain. ” —Dthes Waun Wryems 3MJR WARMUP W/BALL FLOOR WIPERS HCSP RUN W/BALL HSH STAIRS W/BALL BALL SLAMS RUSSIANS 12 MIN WORKOUT PARTNERS W/BALL 10 MIN PODS TIMER 10 WALL BALLS WORKER EXTND CRUNCHES W/BALL AMRAP 10 MIN TIMER 10 HCS WORKER ALT ONE ARM STRAIGHT LEG FRANK W/BALL AMRAP 10 5 MIN PLANK BALL WIGGLE/ROTATE 5 MIN ROACH W/2 BALL - AND KNEES

“ Dear Karma, I have a list of people that you missed. ” — Suo Myno Na 3MJR WARMUP THRUSTERS CHOPPERS RUN W/PLATE FRANKS LEG LIFTS PUSH PRESS STEP UPS 12 MIN WORKOUT PARTNERS PLATE AND 5 DICE! YELLOW-GREEN-ORANGE-BLUE-RED YELLOW BOR X2 GREEN - FLOOR WIPERS X2 ORANGE - SUMO SQUATS X2 BLUE - HEAD CIRCLES EACH WAY RED - PULL UPS

“ If you don’t sacrifice for what you want, what you want becomes the sacrifice. -Huas Int Ame WARMUP HCSP RUN W/WEIGHT HSH INCH WORM POPPERS CRAB CRAWL BOR 12 MIN WORKOUT 10 WEIGHTED SIT UPS 5 PUSH UPS 5 PLANK ROWS LEFT 5 HCS LEFT 10 OWL LEFT ARM 20 DIPS REPEAT RIGHT 1 MIN EACH EVERY 10 MINUTES KNEE - SQUAT - ROACH

'The further a creature is removed from it's natural enviornment the more they suffer disease" -Uelln Hevar Ges WARMUP BEAR CRAWLS RUN UP AND OVER HSH LDSUB POPPERS 12 MIN WORKOUT PARTNERS TIMER TRAVELING PUSH UPS-POP SQUAT 3/3 STEP UPS REV KNEE CRAWL BACK TO START 3 WALL CLIMBS RUN UPSTAIRS TO PARTNER WORKER IN LOFT 1st SET UEC 2nd SET LEG LIFTS 3rd SET CRUNCHES 4th SET start at 1 again AMRAP 30 MIN

“ Work hard in silence, let your success be your noise. ” — Phi Gur Etowt 3MJR WARMUP SKIPS RUNS HSH JSL MAN MAKERS CHOPPERS 12 MIN WORKOUT 6 MIN PODS 50 MT CLIMB - 10 POP SQUATS 5/5 HCSP - 5/5 STEP UPS 10 RUSSIAN TWISTS - 10 FLOOR WIPERS 3/3 OVERHEAD HOLD L/R 5/5 HIGH KNEE HOPS - 10 SQUATS

“ Just stick with it. What seems so hard now will one day be your warm up. ” - Amen Bur Ufror 3MJR WARMUP LEG LIFTS RUN HSH DB SWINGS WALKING PUSHUPS CHOPPERS THRUSTERS 12 MIN WORKOUT 4 MIN PODS 15 SEC SLOW CONCENTRIC FLUTTERS - DOUBLE BIKES PUSH PRESS LEFT ARM ....SLOW REPEAT RIGHT FLUTTERS - DOUBLE BIKES SQUATS - UP FAST DOWN SLOW 30 SEC DROP FLUTTERS - DOUBLE BIKES PLANK ROWS LEFT 15 SEC UP - 15 SEC DOWN REPEAT RIGHT

“No longer chasing butterflies, Camila and I planted our garden so they could come to us.” - Matthew McConaughey 3MJR WARMUP PRACTICE SPINNER AND DICE LDSUB J PULLUPS RUN HSH UEC POP SQUATS 12 MIN WORKOUT - SPINNER COLORS! RED - BURPEES ORANGE - BURPEES X2 BLUE - PULL UPS PURPLE - PULL UPS X2 GREEN - CRUNCHES YELLOW - CRUNCHES X2

“The thing with heat is, no matter how cold you are, no matter how much you need warmth, it always, eventually, becomes too much.” ― Victoria Aveyard 3MJR WARMUP HKH RUN HSH FLOOR WIPERS LSDUB LEG LIFTS 12 MIN WORKOUT PARTNERS TIMER JSPL FWR&BACK - 10 PUSH UPS RUN UPSTAIRS TO PARTNER 2 ROUNDS WORKER ODD: BIKES EVEN: V UPS TOGETHER 10/10 20/20 30/30 ......> FONDAS

"I'll take fifty percent efficiency to get one hundred percent loyalty" -Samuel Goldwyn 3MJR WARMUP WALL BALLS RUN HSH INCH WORMS FLOOR WIPERS PUSH PRESS STEP UPS 12 MIN WORKOUT W/BALL 1 2 3 4 5 6 7 8 9 10 BALL PUSH UPS - POP SQUATS 3 MIN SQUAT HOLD W/BALL EXTND CRUNCH - KNEE WIPER 3MIN ROACH THRUSTERS - SLAM BALL 3 MIN PLANK WIGGLE 30 SEC WALKING LUNGE TO END OF CLASS Push up Popper  squat hold Crunch Knee Wiper roach  Thruster Slam  wiggle plank  Walking

The message I'm sending to myself - I can't change the world until I change myself first - Kendrick Lamar 3MJR WARMUP J PULL UPS RUN HSH HCSP HI KNEE HOPS F2C UP AND OVERS WORKOUT 6 MIN PODS PULL UPS- STEP UPS MAN MAKERS TURKISH GET UPS SIT UPS - UNEVEN CRUNCHES ROLL OUTS - CHOPPERS

"Being right all the time is like being a king. Except instead of ruling over a kingdom, I just rule over conversations and debates "-Iz Desiu 3MJR WARMUP W/BALL THRUSTERS CHOPPERS RUN W/BALL HSH PUSH PRESS STEP UPS BALL PUSH UPS 12 MIN WORKOUT W/BALL 3 MIN PODS 2 MIN HOLDS SEATED PUSH PRESS LEFT SEATED PUSH PRESS RIGHT SQUAT HOLD HIP RAISES LEFT HIP RASIES RIGHT KNEE HOLD HANG CLEAN SQUAT PRESS KNEE WIPERS SQUAT HOLD HIGH KNEE HOPS LEFT HI KNEE HOPS RIGHT KNEE HOLD

"The response to pressure, whether it be calm, decisive action or panic, defines who a person truly is" - Kukin Weth Sdeem 3MJR WARMUP BALL SLAMS RUN W/BALL WALKING PUSH UPS HSH LDSUB KNEE WIPERS 12 MIN WORKOUT PARTNERS TIMER: 12 BURPEES - 24 FLOOR WIPERS - 25 BUTT TO BALL SQUATS WORKER ROLL OUTS TOGETHER 5 PARTNER BOUNCE BALLS AMRAP 30

"Be the ancestor your descendants will thank." 3MJR WARMUP BOR KNEE TO ELBOW THING RUN HSH RUSSIANS SKIPS F2C 8 MIN WORKOUT IGOUGO 5 MIN EACH 10 DB SWINGS - OVERHEAD HOLD LEFT REPEAT RIGHT 10 PLANK ROW LEFT - UNEVEN PLANK HOLD REPEAT RIGHT 20 BIKE - ALT BIKE HOLD 5 HI KNEE HOPS - SQUAT LINGE LEFT REPEAT RIGHT

"Not the power to remember, but its very opposite, the power to forget, is a necessary condition for our existence" - Sholem Asch 3MJR WARMUP INCH WORM RUN HSH 12 MIN UP & OVER POPPERS FLOOR WIPERS WORKOUT PARTNERS TIMER: 100 JUMP ROPE - 20 PUSHUPS - 5/5 STEP UPS - 10 POP SQUATS RUN UPSAIRS TO PARTNER: WORKER: ODD: 15/15 DONKEY KICKS EVEN: 15/15 FIRE HYDRANTS AMRAP 30 MIN

"The 8 Equities: Physical, Spiritual, Psychological, Intellectual, Emotional, Financial, Social and Family." -Michael Vance 3MJR WARMUP FRANKS HSH RUN SIDE PLANK UEC UP&OVERS UP AND OVERS BOR 12 MIN WORKOUT 3 MIN EXERCISE PISTONS - ROACH FONDA LEFT - FONDA RIGHT PLANK ROW - KNEE HOLD FLUTTERS - LEG EXTENSION STEP UPS W/WEIGHT - BALANCE L/R (1-1/2 EACH SIDE)

True friendship is like sound health; the value of it is seldom known until it is lost. - Charles Caleb Colton 3MJR WARMUP MT CLIMB HSH RUN UP & OVERS FLOOR WIPERS PLANK ROWS DB SWINGS 12 MIN WORKOUT 1 KNEE CRAWL FWR/REV 1 2 3 4 5 6 7 8 9 10 PUSH UPS AFTER EACH KNEE CRAWL THEN: FARMERS CARRY LEFT ARM - 1 BOR FARMERS CARRY BACK - 2 BOR CONTINUE UNTILL 10 BOR REPEAT ABOVE WITH RIGHT ARM THEN: 1 WALING LUNGE - 1/1 STEP UP 1 WALKING LUNGE BACK - 1 WALL CLIMB INC

"Anyone can be angry - that is easy. But to be angry with the right person, to the right degree, at the right time, for the right purpose, and in the right way - that is not easy." - Aristotle 3MJR WARMUP LDSUB HCSP POP SQUATS HSH RUN CHOPPERS 12 MIN WORKOUT 4 MIN MAN MAKERS/TURKISH GET UPS 4 MIN RUSSIANS TWISTS/UNEVEN CRUNCHES 4 ROUNDS

“If someone compliments you by saying, ‘I like your eyes’ or ‘You have a beautiful voice,’ remember, those are things you didn’t choose. Thank them, but know it isn’t your achievement. Focus on the things you can  control. You may get fewer compliments, but you’ll be much happier. That’s the real work.” — Plae Douh and Ari Stottle 3MJR WARMUP PLATE CHOPPERS RUN W/PLATE HSH PUSH PRESS STEP UP TRAVELING POP SQUAT PUSH UPS 12 MIN WORKOUT WPLATE 1 MIN EACH -