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01/03/22 Tuesday Workout of the Day

Updated: Feb 28, 2022

Warm up

100m Run

20m Emu walk

10 Dislocates

10 Samsung Twist

10 Bird/Dog


Skill (10 min)

Ring Dips

5x5

* Band assistance or Scale dips to box

* Superset with Bent over row heavy barbell


Metcon

*2 min rest after each round

3 For Time (12min Cap)

30 Devil Press 22.5/15

60 DB Thruster

90 Butterfly Situps


into


For Time (12min Cap)

5-10-15-20-25-30-35-40

Wall Ball Sit up

40-35-30-25-20-15-10-5

squat


Cool Down

1 min each

German hang

calf

couch

down dog

pigeon

spinal waves

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