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Unrated – U30

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Warm-up

3 rds

30 plate hops

10 lunges

5 inch worms

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min amrap

200m row

10 box step ups each leg

15 double dumbbell bent over rows

Accessory

2 sets

10 banded glute activation

10 split squats with dumbbells

10 single leg weighted RDL each leg