10/22

Unrated – Level 3

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Warm-up

3 rds

1:00 any machine

20 alternating lunges

20 ring rows

Mobility

Couch

Metcon

Metcon (Time)

3 rounds

15 front squats 115/75

30 bar facing burpees

Strength

Deadlift (Find a heavy set of 5 in 10 minutes )

Should not have any fails here. Anything between 80-90% would be great. Just a heavy 5 rep, not a max out. Move moderate to heavy weight with great form.