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10/04/24 Wednesday Workout of the Day

Warm-Up:

3:00 minutes Cardio Choice 

Into.. 

2 Sets, For Quality

5/5 Single Arm Ring Rows, Easy to moderate position 


Gymnastics Skills and Drills

Rope Climb + Toe to Bar Skills and Drills

Spend 10:00-15:00 minutes Prepping for the Workout


Conditioning

"Tenet"


3 Rounds

400m Run 

30 Toe to Bar 

400m Run

6-5-4 Rope Climbs


Time Domain: 18:00-25:00 

Time Cap: 27:00 minutes


2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon


Optional Accessories

12:00 minute EMOM, 4 Sts


 
 
 

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