10/28

Unrated – U30

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Warm-up

3 Rounds:

30 Jumping jacks

10 Alternating lunge

:30 side plank (each side)

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

50′ Single Arm Dumbbell Overhead Walking Lunge-Left Arm

10 Left Arm Dumbbell Power Snatches

50 Jump Ropes

50′ Single Arm Dumbbell Overhead Walking Lunge Right Arm

10 Right Arm Dumbbell Power Snatches

50 Jump Ropes

Accessory

3 Sets:

10 Single arm dumbbell bench

10 Diamond push ups

10 Single arm dumbbell upright row