9/23

Unrated – U30

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Warm-up

8 min:

10 cal bike

30 plate hops

15 bottom half burpees

Metcon

Metcon (4 Rounds for time)

4 Sets (new set every 4 minutes):

100 Run

10 Double Dumbbell Front Squats

10 Lateral Burpees over Dumbbell

Accessory

3 sets:

1:00 wall sit

1:00 Plank