7x3wo/step20

 2 min warm up

7x3AMRAP 

7min amrap a:

band clam/ext (green) x 8/8

dB wide leg dL #20s x 12

#r = 3.5

-

B: core

slow bicycles (hold PF) x 20 alt

plank slider cross kick unders x 8/8

#r 4+

-

C:

sb back squat #55/blue band knee lift x 10alt

BW pistols x 8 alt

#r = 3

+

step intervals 15/45x20