Baseline
Bottom Up KB Walk
Seated Press x 50 @ 45# BB
Strength
Hip Thrusts:
DB Single Leg - 3x10 each @ 40#
BB Double Leg - 3x8 with 3 sec iso hold at top @ 225#
Work Capacity
12 Minute AMRAP w/ 13.2# vest:
20 Wallballs, 20#, 10'
10 Burpees
5 Pullups
4 Rounds + 20 + 10 + 1
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