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Unrated – U30

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Warm-up

3 Rounds:

30 Plate hops

20 Hip bridges followed by a :15 static hold

:30 Handstand hold OR Plank hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

12 Single Dumbbell Alternating Devil’s Press

6 Push Ups

12 Box Jumps

Accessory

3 Sets:

10 Cat Cow Exercise

1:00 Hollow Hold

15 Single Leg Calf Raise (each side)