MOVEMENT
3 Rounds
- Monster Walk x 10/dir
- Agility (on a Bumper Plate)
- Up-Up-Down-Down (Linear) x 20
- Up-Up-Down-Down (Lateral) x 20
- Hop Up-Down (Linear) x 20
- Hop Up-Down (Lateral) x 20
CONDITIONING
EMOM for 20 Minutes
- Round 1: Assault Bike x Peak RPMs
- Round 2: DB Snatch x 5/side
- Round 3: Single-Arm KB Swing x 10 (R)
- Round 4: Single-Arm KB Swing x 10 (L)
- Round 5: Box Step-Up x 20
FINISHER
Plank Complex
3 Rounds
- Plank x 60 sec
- Side Plank x 30 sec/side
*rest 1 min
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