3/5

Unrated – U30

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Warm-up

5:00 Clock:

5 Jumping Air Squats

30 Flutter Kicks

5 Inchworms

Metcon

Metcon (3 Rounds for reps)

3 Sets:

1:00 Max Reps Sit Ups

1:00 Max Reps Double Dumbbell Front Squats

1:00 Max Reps Alternating Leg V-Ups

1:00 Max Reps Double Dumbbell Devil’s Presses

1:00 Rest

Accessory

3 Sets:

10 Tempo Bench (Each Side)

15 Bent Over Plate/Dumbbell Rows

10 Birddogs (Each Side)