9/16

Unrated – U30

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Warm-up

5:00 Clock:

30 Jumping Jacks

15 leg raises

:30 Plank Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

60 Jump ropes

30 Ab Mat Sit-ups

10 Push Ups

100m run

Accessory

3 Sets:

10 Weighted Glute Bridges

10 Split Squat w/ DB

10 Single Leg Dumbbell RDL (each side)