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3MJR
WARMUP INCH WORMS HSH KNEE CRAWL FLOOR WIPERS PITOLS RUN 12 MIN
WORKOUT 2 MIN PUSH UPS 2 MIN KNEE HOLD 2.5 ROUNDS
2 MIN BIKES 2 MIN ROACH 2.5 ROUNDS 2 MIN HIP RAISE (1 MIN LEFT 1 MIN RIGHT) 2 MIN HOLD (1 MIN LEFT 1 MIN RIGHT) 3 ROUNDS
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
