Warm up

Strength
3 x 3 Hang Clean

Agility 10 sets, 30 sec each:
Bob and Weave under rope while moving forward
Throw Jabs while moving laterally
High Knees

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Flutter Kicks
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball

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