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3MJR WARMUP RUSSIANS PUSH PRESS STEP UP RUN HI KNEE HOPS HSH 12 MIN
WORKOUT 20 SEC ON 10 SEC OFF 8 ROUNDS CHOPPERS LEFT 2 MIN J ROPE CHOPPERS RIGHT 2 MIN J ROPE HEAD CIRCLE 4 RIGHT 4 LEFT 2 MIN J ROPE PULSE LUNGE LEFT 2 MIN J ROPE PULSE LUNGE RIGHT 2 MIN J ROPE
WORDS OF WISDOM "To forgive is to set a prisoner free and discover that the prisoner was you."LEWIS B. SMEDES 3MJR WARMUP FLOOR WIPERS MT CLIMBS LDSUB HSH RUN J PULL UPS 12 MIN WORKOUT PARTNERS TIME
3MJR WARMUP IRR HSH WALKING PUSH UPS MT CLIMBS THRUSTERS CRAB CRAWL 12 MIN WORKOUT 20 SEC ON 10 SEC OFF ( MOSTLY :-) DIPS 4 MIN SLOW SQUATS (15 SEC DOWN - 15 SEC UP) DB SWING RIGHT DB SWING LEFT 4 M
3MJR WARMUP HCSP LDSUB WEIGHTED RUN HSH DB SWINGS 12 MIN WORKOUT START CORNER OF BLDG 2 DB 30 STEP WALKING FARMERS CARRY PUT ONE WEIGHT DOWN 20 SQUATS RUN BACK TO GYM WITH ONE WEIGHT 10 BURPEES 10 WE
