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 MIN SLOW SQUATS (15 SEC DOWN - 15 SEC UP)
PISTONS RIGHT
PISTONS LEFT
4 MIN SLOW SQUATS
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