10/23

Unrated – U30

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Warm-up

3 Rounds:

30 Plate hops

20 Glute bridges followed by a :15 static hold

:30 Plank hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

12 Hand Release Push Ups

24 Alternating Step Back Lunges

12 Box Jumps *STEP DOWN

Accessory

3 Sets:

10 Standing Arnold Press (each side)

100′ Overhead Single Arm DB Carry (each side)

10 Birddogs (each side)