2/5

Unrated – Level 3

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Warm-up

2:00 any machine

Then 2 rds

20 banded air squats

40 plate hops

20 kettlebell swings (light)

Mobility

Couch

Strength

Deadlift (7×1 @ 90%)

Strength

Back Rack Lunge (5×6 (3L/3R) end heavier than last week)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

21/17 cal bike

15 box jump overs (30/24″)

9 shoulder to overhead (135/95)