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rawrootscafe3MJR
WARMUP STEP UPS HSH TOE TOUCH F2C LDSUB 12 MIN
WORKOUT 5 SIX MINUTE PODS 4 MIN PUSH PRESS STEP UP 1 MIN OVER HEAD HOLD LEFT ARM 1 MIN OVER HEAD HOLD RIGHT ARM
2 MIN BOR RIGHT LEG 1 MIN BALANCE RIGHT LEG (WEIGHT IN ANY ARM) 2 MIN BOR LEFT LEG 1 MIN BALANCE LEFT LEG (WEIGHT IN ANY ARM)
3 MIN SUMO SQUAT 3 MIN SQUAT HOLD (WEIGHT OPTIONAL)
3 MIN WEIGHTED SIT UPS 3 MIN WEIGHTED ROACH
3 MIN DIPS 3 MIN DIP HOLD
3MJR WARMUP HCSP HSH RUN IRR MT CLIMB 12 MIN WORKOUT 1/1 2/2 3/3 ..... THRUSTERS - BOR - CHOPPERS 50 BIKES 100 JUMP ROPE AMRAP 30 MIN
3MJR WARMUPU FLOOR WIPERS LDSUB RUN SKIPS MT CLIMBS 12 MIN WORKOUT PARTNERS TIMER TRAVELING BURPEES 50 BIKES TRAVILING LEAPS 50 BIKES WORKER SIDE PLANK LEFT 1ST ROUND SIDE PLANK RIGHT 2ND ROUND UNE
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** KN
