Warmup
Core -Tabata
flutter kicks
Hips taps
Strength
EMOM 10
5 -10 strict HSPU (Must be strict movement ) seated z press/ box
10 walking lunges 50/35 farmer carry
WOD 20 min Amrap
You go I go !
1 rope climb / 8 kb swings
10 wall balls 20/14
10 shuttle runs
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