5/6

Unrated – Level 2

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Warm-up

2 Steady Rounds

10 lunges

15 Empty Bar Thrusters

400m Row

Mobility

Pigeon

Strength

Back Rack Lunge (3×12 (6 per leg) HAP )

From the rack

Metcon

Metcon (Time)

21-15-9

(2:1 lunges)

Burpees
Example:

42 lunges

21 burpees

30 lunges

15 burpees

18 lunges

9 burpees