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A. Tabata Plank holds (:20 on / :10 off) x 8 rounds

B. 11:00 AMRAP
200 Meter med ball sprint (20/14)
Standing broad jumps x 20 meters
Bear Crawl x 20 meters

Rest 3 min

B. 11:00 AMRAP
Single arm DB or KB lunge in place x 5 each arm
STRICT Pullups x 5