12 Min AMRAP for Quality
5-10 Strict chin Ups (use band if needed)
10 Banded crunches
10 Seated DB Z Press (elbows wide)
10/10 Single Leg DB Hip THrusts
:30 Sec Wall Sit- add weight if able
Then..
20 Min AMRAP
30 Walking Lunges
5 Burpees
30 Air Squats
5 Burpees
30 Alt Bicep Curls
5 Burpees
30 Alt DB Snatch
5 Burpees
30 Sit Ups
5 Burpees
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