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Unrated – U30

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Warm-up

3 Rounds:

8 Squat to hamstring stretch

4 Inchworms

:30 Handstand Hold/Plank

Metcon

Metcon (Time)

4 Sets:

10 Pike Push Ups

20 Alternating Leg V-Ups

30 Single Arm Dumbbell Thrusters

-Rest 1:1 between sets-

Accessory

3 sets

10 Windmills (each side)

10 Single Arm Upright Row (each side)

10 Dumbbell RDLs (each side)