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3MJR WARMUP HCSP LEG LIFTS RUN PLANK ROW PUSH UPS FLOOR WIPERS PUSH PRESS STEP UPS 12 MIN
WORKOUT 1 MAN MAKER LEFT 20 V UPS 1 MAN MAKER RIGHT 20 V UPS INCREASE MAN MAKERS BY ONE EACH ROUND **NOTE** KNEE HOLD INTERUPTIONS THROUGHTOUT as follows: 1 MIN KNEE HOLD AFTER THE 1st 10 MINUTES 2 MIN KNEE HOLD AFTER THE 2nd 9 MINUTES 3 MIN KNEE HOLD AFTER THE 3RD 8 MINUTES
3MJR WARMUP J PULL UPS UNEVEN PLANK HOLD LDSUB RUN OVERHEAD SITS PISTONS 12 MIN WORKOUT 1 MIN BAR HANG 1 MIN HSH 2 MIN SIDE PLANK LEFT 2 MIN SIDE PLANK RIGHT 1 MIN FONDA LEFT 1 MIN FONDA RIGHT 3 MIN S
3MJR WARMUP LEG LIFTS RUN INCH WORM HSH BOR CRAB CRAWL 12 MIN WORKOUT 6 MINUTE UGOIGO PODS 20 V UPS - LEG LIFT HOLD 5 PUSH UPS - PLANK HOLD TOP 5 TOE TOUCH LEFT - BALANCE LEFT 5 TOE TOUCH RIG
3MJR WARMUP PLATE THRUSTERS LDSUB BAR HANG LEG LIFGS CHOPPERS PISTOLS 12 MIN WORKOUT 6 MIN PODS DIPS - DB SWINGS PISTONS OVER HEAD SITS - WEIGHTED SIT UPS T2B -HEAD CIRCLES 12 STEP 30 SEC WALKING LUN
