10/19

Unrated – U30

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Warm-up

2 Rounds:

20 Alternating boydweight rdls (total)

5 Push ups to downward dog pose (2 second hold each rep)

1:00 Bottom of the squat hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

18 Alternating Single Dumbbell Hang Squat Cleans

18 Push Ups

Accessory

3 Sets:

20 Abmat Situps

30 Flutter Kicks (each side)

40 sec plank hold

50ft Single DB Overhead Carry (each side)