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12/7/22 Tuesday Workout of the Day

Warm up

100m run

10 Tea Cups

10 Squat round arch

10 Cat/Cow

10 Bird/Dog

10 Passive/active hang


Skill (15min)

Pull up Practice

*scaled options

- Banded

- Ring Row (3 foot position In front, inline, behind)


METCON

For Time (25min Cap)

Deck of Cards

Hearts = Zombie Sit ups 15/10 Plate

Diamonds = Push Ups

Spades = Weighted Squats 15/10 Plate

Clubs = Lunges


Joker 1 = 20 Burpees

Joker 2 = 40 Mountain Climbers


A=11

K,Q,J = 10


Cool Down

Up/Down Dog

Cat/Cow

Forward Fold

Scorpion

Twisted Cross

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