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Warm Up
3 Rounds
20’ Bear Crawl
5 Rolling Split Straddles
20’ Spider Crawl
5 Pause Hip Bridges

Met Con
AMRAP 12 Min
6 HSPU*
12 Burpee Box Jumps
Rest 6 Minutes

AMRAP 6 Min
6 Single DB Push Press Left Arm (M:70/50/40/30, W:55/35/25/20)
6 Lateral Plate Hops
6 Single DB Push Press Right Arm
12 Plate Russian twists (6/side)

3 Rounds NFT
15 Band Pull Aparts
5 Prone Plate Retract & Press

*HSPU Scaling Options
Deficit (scale up)
3 HSPU/round (1/2 volume)
1 Ab Mat, hands on floor
3 HSPU/ round to 1 Ab Mat, hands on floor
6 Seated DB Strict Press (AHAP)
6 Push Ups

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