9/11

Unrated – U30

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Warm-up

3 Rounds:

100m Jog

30 Plate Hops

15 Glute Bridges

Metcon

Metcon (5 Rounds for reps)

EMOM x20 Minutes:

Min 1: 200m Run

Min 2: 20 Bench Dips

Min 3: Max Reps Box Jumps *STEP DOWN

Min 4: Rest

Accessory

3 Sets:

10 Upright Rows (Each Side)

10 Lateral Box Step Ups (Each Side)

20 Supermans