6/4

Unrated – Level 3

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Warm-up

5 minutes on any machine

then

3 rounds

5 push ups

10 curtsy lunge

15 v ups

Weightlifting

Bench Press (4×8 light to moderate)

10 slow ring rows between sets

Metcon

Metcon (2 Rounds for reps)

2 x 8:00 amraps with 2:00 rest between

8 DB hang squat cleans

16 v ups

16 push ups