11/13

Unrated – U30

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Warm-up

5:00 Clock:

10 Alternating Bodyweight RDLs (Total)

10 Alternating Lunge w/ Twist (Total)

:30 Hollow Hold

Metcon

Metcon (3 Rounds for reps)

3 Sets:

AMRAP 3:00

10 Double Dumbbell Deadlifts

10 Double Dumbbell Stepback Lunges

-Rest 2:00 B/T Sets-

Accessory

3 Sets:

10 Dumbbell Single Arm Upright Rows (Each Side)

10 Dumbbell Single Arm Bicep Curls (Each Side)

1:00 Wall Sit Hold