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02/04/24 New Start

Warm-Up:

3 Sets, For Quality

1:00 minute Cardio Choice

10 Alternating Cossack Squats

10 Arm Circles

5/5 Single Arm Ring Rows 2020 Tempo

:20/:20 second Single Leg Glute Bridge Hold


Conditioning

"Orpington"


6 Sets

3:00 minute AMRAP

*Strict Ring Row

15m Dual Dumbbell Front Rack Walking Lunges 10/7.5kg

-Max Calorie Machine (Alternate Echo / Row)

Rest 1:30 between sets


Strict Ring Row

Round 1: 12

Round 2: 10

Round 3: 8

Round 4: 6

Round 5: 4

Round 6: 2


Machine Scales: Choose any today


RPRVN Recovery #6

1:00/1:00 Couch Stretch

1:00 Childs Pose


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