11/5

Unrated – Level 3

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Warm-up

3 rds

1:00 row

10 push ups to downward dog pose

50’ banded lateral side step

Mobility

Lizard

Metcon

Metcon (Time)

27-21-15-9

Cal row

Bar facing burpee

Strength

Front Squat (Find a heavy 5 rep from the ground in 10 min )

Your 10 minutes starts at th end of your metcon. Go get it!