Baseline
Side Planks on Hand 4 x 30 seconds each side - no rest
DB Step Ups
Balance Oval
Knee Band Extensions
Work Capacity
12 Minute AMRAP:
3 Thrusters (135#)
21 Double Unders
10 Rounds + 1
Plyos/Speed
A. The Squirm x 4
B. 40 yard ladder sprint x 4
C. Z-Pattern run x 4
D. Channel Shuffle x 4
E. Flying 20s x 10
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