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Unrated – U30

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Warm-up

3 Round:

10 Alternating Lunge Elbow to the Floor (Total)

10 Air Squats

Metcon

Metcon (4 Rounds for time)

4 Sets:

100m Run/Row

10 Single Arm Dumbbell Thrusters

10 Dumbbell Facing Burpees

10 Single Arm Dumbbell Thrusters

100m Run/Row

-Rest 2:00 between sets-

Accessory

3 Rounds

1:00 min Plank

30 sec side plank (each side)

30 flutter kicks (each side)