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10/9/22 Saturday Workout of the Day

Warm Up

400m Bike

20 Squat Round Arch

20 Samsung Twist

20 Good Mornings

20 Bird/Dog


Metcon

For Time (50 min Cap)

Insertion

3 Rounds

400m Run

50 Squats

into

3 Rounds

400m Run

25 KB Swings 24/16

into

3 Rounds

400m Run

15 Box Jumps


* if complete in less than 35 Mins rest 3 mins

* if not complete in 35 Mins complete 1 round of

50 Squats

25 KB Swings

15 Box Jumps


Extraction

3 Rounds

400m run

50 Squats

25 KB Swings

15 Box Jumps


Cool Down

Cobra

Down/Up Dog

Pigeon

Couch

Calf

German Hang

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