9/16

Unrated – U30

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Warm-up

3 Rounds:

1:00 Banded Marching

10 Alternating Lunges

30 Flutter Kicks

Metcon

Metcon (3 Rounds for reps)

3 Sets:

1:00 Max Reps Alternating Hang Dumbbell Clean and Jerks

1:00 Max Reps Weighted Sit Ups

1:00 Max Reps Single Dumbbell Step Back Lunges

1:00 Max Reps Box Jumps *STEP DOWN

1:00 Rest

Accessory

3 Sets:

10 Windmills (Each Side)

10 Hammer Curls (Each Side)

10 Cat Cow