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03/03/23 Friday Workout of the Day

Warm-Up

2-3 Sets, For Quality

1:00 Cardio Choice


Strength: Bench Press

Every 2:30 for 15:00

1 x 10 @ 60%

1 x 8 @ 65%

1 x 6 @ 70%

1 x 10 @ 62%

1 x 8 @ 67%

1 x 6 @ 72%


METCON

"Dwarf Fan"

3 Sets

3:00 AMRAP, 1:00 Rest

12 Single DB Step-Overs 24/20'' 32/22.5kg

12 Handstand Push Ups

12 Box Jump Overs 24/20''

-Max Alt DB Snatch 32/22.5kg


Recovery


Optional Accessories

3 Sets, For Quality

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