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Unrated – Level 3 View Public Whiteboard Warm-up 2:00 any machine 3 rds 10 dumbbell deadlifts 10 dumbbell rows 5 push ups to downward dog... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 400m run 20 lateral box step ups 400m run Metcon Metcon (Time) 3 rounds: 50 air squats... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 2 rounds 20 cal machine 10 single arm DB press (R/L) 10 Single arm DB row 5... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 1000 m any machine (2k if on the bike erg) then 3 rounds 50′ banded side step... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 6:00 5 strict pull ups 5 push ups 10 Cossack squats Strength Back Squat (3×10 start light)... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 4 rounds: 10 banded air squats 10 banded glute bridges 5 cuban press Strength Barbell Row (4×8... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 3 Rounds: 1:00 any machine 15 single leg RDL left 15 V Ups 15 single leg RDL... Read More

Unrated – Level 3 View Public Whiteboard Warm-up 2 Rounds: 1:00 Row 200m run 1:00 Bike 20 Push ups Strength Floor Press (3×10 dumbbell in... Read More