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Writer's pictureAaron Marcelino

11/04/22 Monday Workout of the Day

Warm up

100m Run

20 Roll Overs

10 Dislocates

10 Samsung Twist

10 Bird/Dog


Skill (10 min)

Ring Dips

5 sets max effort


* At home Chair Dips


Metcon

27min Running Clock

0-9min

30-20-10

Cal

Wall Ball

* At Home option

90-60-30 Mountain Climbers

30-20-10 Squats


9-18min

30-20-10

Burpee KB Swings 24/16

*At Home option

Burpees


18-27min

30-20-10

Push Up

Sit Up

*At home option as above


Rest 2min


Core torch

3 Rounds

20 Butterfly Sit up

20 Jacknives

20 Alt V Situp

20 Ankle taps L/R=1

20 Leg Raise


Cool Down

German hang

calf

couch

down dog

pigeon

spinal waves

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