3/10

Unrated – Level 3

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Warm-up

3 rds

10 calories any machine

40 single unders or plate hops

10 single arm upright rows

Mobility

Weighted ankle mobility

Strength

Back Rack Lunge (4×20 stay light and smooth )

Metcon

Metcon (Time)

3 rds:

7 deficit handstand push ups (6″/4″)

7 devils press (50/35)

100’ handstand walk or 3 wall climbs