Run 10 min easy
+
AMRAP in 7 min @70%:
30 Double Unders
30 sec Bar Support Hold (chest up, scaps back, chin tucked in)
--3 min recovery--
AMRAP in 7 min @70%:
10 Strict Scap Pushups @3131
50m Crosswalk (hvy DB/KB low hand, mod. wt. KB/DB overhead in opposite. 25m out, switch, 25m back)
--3 min recovery--
AMRAP in 7 min @70%:
3/3 Squat to QDR (as on Tue, but stay in squat and go back & forth)
Neck Roll to Deck Squat to Lateral Pushups to Neck Roll x 2 All complete
Film and post a back plank hold. did not get to this, but I'll post it ASAP
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