Warm up

3 rds

20 bird dogs

20 dead bugs

40 calf raises off a plate

12 minutes

Strength

Emotm 21

Minute 1

20 banded ham curls

Minute 2

20 rev hypers

Minute 3

20 tricep push downs

Workout

Amrap 14

20 oh lunges

20 box jump overs

20 bosu sit-ups

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