12/18

Unrated – U30

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Warm-up

5:00 Clock:

10 Alternating Stepback Lunges (Total)

10 Hip Bridges

:30 Bottom of the squat hold

Metcon

Metcon (2 Rounds for reps)

2 Sets:

AMRAP 6 Minutes:

10 Alternating Single Dumbbell Box Step Ups

15 Jumping Air Squats

*Rest 2 Minutes B/T Sets

Accessory

3 Sets:

10 Tempo Bench (Each Side)

15 Bent Over Plate/Dumbbell Rows

10 Birddogs (Each Side)