11/25

Unrated – U30

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Warm-up

2 rds:

10 squat hamstring stretch

5 cobra to downward dog stretch

:30 KB overhead hold (both arms together)

:15 side plank each side

Metcon

Metcon (Time)

400m run

21-15-9

Double Dumbbell Thrusters

Ring Rows/Pull Ups

400m run

9-15-21

Double Dumbbell Thrusters

Ring Rows/Pull Ups

400m run

Accessory

3 sets

10 bulgarian split squats each leg

20 bird dogs

:30 wall sit with plate hold eye level