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Unrated – U30

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Warm-up

5:00 Clock:

50 Single Unders OR Jumping jacks

25 Flutter kicks (each leg)

10 Cossack squats (total)

Metcon

Metcon (4 Rounds for time)

4 Sets (1 Set Every 5 minutes):

200m Run/Row

10 Double Dumbbell Thrusters

15 Lateral Burpees Over Dumbbells

Accessory

3 Sets:

10 Bulgarian Split Squat (each side)

10 Windmills (each side)

1:00 Plank Hold