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3MJR WARMUP BIKES T2B HI KNEE HOPS MT CLIMBS FONDAS 12 MIN WORKOUT JUMP SPLIT LUNGE SINGLES FWD/BACK 10 FLOOR WIPERS 10 SIT UPS 10 LEG LIFTS 20 V UPS 5/5/5/5 UEC 20 SUPERS 1 KNEE CRAWL FWD/REV
(REPEAT JSL - 3s) (REPEAT JSL - 5s) THAT'S ONE ROUND IF YOU GET TO 5s ON THE
JUMPING SPLIT LUNGES
START BACK AT SINGLES
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
