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07/10/23 Saturday Workout of the Day

WARMUP

8:00 minute EMOM, Alternating Each minute

minute 1: Choice Machine

minute 2: 10 Hollow Rocks + 10 second Hollow Hold

minute 3: Choice Machine

minute 4: 2 Wall Walks + 10-15 second Hold


Focus here is just to prime things and get some blood flow to the muscle groups we are using today prior to going through specific movement prep for the day


Primer

3 Rounds

5 Wall Facing Handstand Push-Up

5 MedBall Weighted Sit-Up

10 MedBall Russian Twist.


Partner Conditioning

"Chachacha"

For Time:

40/28 Calorie Echo Bike

40/32 Calorie Row

*1 Partner Starts on Each Machine and is working to complete calories to complete buy-in

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100 Partner Feet Anchored Weighted Medball Sit-Ups 9/6kg

50 Wall Facing Handstand Push-Ups (Combine)

100 Partner Medball Russian Twists

50 Synchro Push-Ups

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40/28 Calorie Echo Bike

40/32 Calorie Row

*1 Partner Starts on Each Machine and is working to complete calories to complete cash-out

Partners must complete the opposite machine they chose on the buy in


Goal: 18:00-25:00 minutes

Time Cap: 30:00 minutes


PRVN Recovery / Mobility

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon


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