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Unrated – U30

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Warm-up

5:00 Clock:

10 Glute Bridges

5 Dynamic Squat Stretch

10 Stepback Lunges (Total)

Metcon

Metcon (Time)

3 Rounds for Time

12 Double Dumbbell Deadlifts

9 Lateral Dumbbell Burpees

6 Double Dumbbell Front Squats

Rest 5:00 –

For Time:

36 Double Dumbbell Deadlifts

27 Lateral Dumbbell Burpees

18 Double Dumbbell Front Squats

Accessory

3 Sets:

10 Cat Cow Exercises

10 Birddogs (each side)

20 Supermans