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Unrated – U30

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Warm-up

3 Rounds:

12 Alternating Bodyweight RDLs (Total)

4 Inchworms

:30 Single Arm Dumbbell Overheard Hold (Each Arm) OR Side Plank (Each Side)

Metcon

Metcon (3 Rounds for reps)

3 Sets:

1:00 Max Reps Sit Ups

1:00 Max Reps Single Dumbbell Box Step Ups

1:00 Max Reps Alternating Leg V-Ups

1:00 Max Reps Single Dumbbell Devils Press

1:00 Rest

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Accessory

3 Sets:

10 Weighted Glute Bridges

10 Split Squat w/ DB (elevated rear foot – each side)

10 Single Leg Dumbbell RDL (each side)