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06/09/23 Wednesday Workout of the Day

Warm-Up:

8:00 minutes, For Quality

:30 seconds Jumping Rope


Strength: 12:00 minute Clock

Barbell Back Rack Stationary Reverse Lunge

1 x 10/10 @ 65%

1 x 8/8 @ 70%

2 x 6/6 @ 75%

Rest 2:00 minutes between sets

Percentage is based on the 10rm Lunge you achieved last week.


*Superset with :30 second Wall Facing Handstand Hold or Freestanding Handstand Hold


"Tic Tac"

3 Rounds for Time

25 GHD Sit-Ups/ 30 Butterfly Sit-Ups

25 Wall Balls 9/6kg

75 Double Unders/150 Single Unders


Goal: 11:00-15:00 minutes

Time Cap: 15:00 minutes


Recovery / Mobility Protocol

:30sec/:30 seconds KB Calf Smash

1:00/1:00 minute Half Kneeling Hamstring Stretch

1:00/1:00 minute Tall Dragon Stretch

1:00 minuteUpdog Pose


Optional Accessories

4 Sets, For Quality

:18/:18 Second Copenhagen Plank

 
 
 

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