9/9

Unrated – Level 3

View Public Whiteboard

Warm-up

3 Steady Rounds

Bike-Row 15 Calories/300m run

15 Push Ups

15 Empty Bar Overhead Squat

Mobility

Couch

Strength

Back Squat (5×5 @ 90%)

Metcon

Metcon (Time)

5 Rounds: 14 min cap

10 Power Snatch 115/75lbs

15/12 Calorie Row
More options:

Sumo deadlift high pull