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09/12/23 Saturday Workout of the Day

Updated: Dec 8, 2023

Warm-Up

15:00 minute EMOM

Minute 1: Machine Choice

Minute 2: *Mobility of Choice

Minute 3: 10/10 Single Leg Glute Bridges

Minute 4: 20 Alternating V-Ups

Minute 5: 6 Inchworm Push-Ups + 12 Plank Shoulder Taps


*Mobility: Couch Stretch / Pigeon Stretch / Prayer Stretch / Dead-Hang


"Patience"

For Time, With a Partner

200 Double Unders

100m DB Walking Lunges

100 Push-Ups

100/70 Calorie Echo Bike or 110/80 Calorie Assault Bike

100 Burpees

100 Dual DB Step-Overs 24/20''

Load: 22.5/15kg


*DB Walking Lunge both partners at same time 100m carry 1 DB each

*Everything else split however partners like


Time Domain: 18:00-23:00

Time Cap: 30:00 minutes


PRVN Recovery #4

:30sec/:30sec KB Calf Smash


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