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11/11/22 Friday Workout of the Day

Warm up

100m run or 1min Star Jumps

10 Tea Cups

10 Squat round arch

10 Cat/Cow

10 Bird/Dog

10 Passive/active hang


METCON

Remembrance day Workout

Gallagher & McDonald


2 Rounds

200m Run

16 KB Swing 24/16

16 Pull Ups

16 Goblet Squat

200m Run

14 KB Swing

14 Pull Ups

14 Goblet Squat

200m Run

12 KB Swing

12 Pull Ups

12 Goblet Squats


Cool Down

Up/Down Dog

Cat/Cow

Forward Fold

Scorpion

Twisted Cross

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