Warm Up
3 rounds
1:00 High Knees/Marching
20 Single Leg RDLs
5 Inchworms

Workout
12 min amrap
12 Single Arm Devils Press @15/22,5kg or 16/24kg (alt hand)
12 Box Jumps 50/60cm (Step Down, no rebounding)
-Rest 2 Minutes-
AMRAP 8 Minutes
8 Single Arm Devils Press
8 Box Jumps

Scoring: Rounds + Reps
Goal is to get about same amount of rounds/reps on both 12 and 8 min amraps. Again keep moderate/fast pace that you can hold on for that 22 minute total time.

Accessory Work
2-3 rounds:
10-15 Single Arm Tempo Bench
20 Deadbugs (Controlled)
10-15 Single Leg Hip Bridges (R/L)