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11/02/22 Friday Workout of the Day

warm up

100m Run

20 Squat round arch

15 Good Mornings

10 Samsung Twist

10 China Abs


Metcon (43min Cap)

Partner EMOM (20min)

10 Box Jump over

10 Sit ups

*remaining minute Max Effort Burpee

*Alt partner per round


3min Rest


Partner EMOM (20min)

Cal Bike Row 18/12

*remaining minute Max Effort Burpee

*Alt partner per round


Cool down

Couch

calf

German hang

passive hang

Cat/Cow

Pigeon

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