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Unrated – U30

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Warm-up

2 rounds

10 arm circles forward/backward

20 Bodyweight RDL

5 inch worms

Metcon

Metcon (AMRAP – Reps)

Emom x 20 minutes:

Minute 1: 10 single arm lawnmower rows each arm

Minute 2: 15 hand release push ups

Minute 3: max reps double dumbbell box step overs

Minute 4: rest
Score step overs

Accessory

3 sets:

10 Bulgarian split squats each leg

10 cat cow

10 single arm dumbbell bench each arm