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08/03/22 Tuesday Workout of the Day

Warm up

100m Run

20m Emu walk

10 Dislocates

10 Samsung Twist

10 Bird/Dog


Skill (10 min)

Ring Dips

5x8

* Band assistance or Scale dips to box

* Superset with Bent over row heavy barbell


Metcon

5 RFT

25 Wall Balls

25 KB SDLHP

25 Box Jump

25 DB Push Press

25 Cal Bike/Row


Cool Down

1 min each

German hang

calf

couch

down dog

pigeon

spinal waves

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