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13/4/23 Thursday Workout of the Day

Warm-Up:

3 Sets, For Quality

10 Deep Lunge Mountain Climbers

10/10 Single Leg Glute Bridges

into..


Workout Primer

3 Rounds, For Quality:

R1: 200m @ easy jog + 5 Burpees

R2: 200m @ faster pace + 5 Burpees

R3: 200m @ race pace + 5 Burpees


“Can’t Triple Stamp a Double Stamp”

Every 12:00 minutes, 3 Sets

10 Burpees

200m Run

15 Burpees

400m Run

20 Burpees

600m Run


Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Pigeon Pose


Optional Accessories: Core

4 Sets, For Quality

20 V-Ups

20 Russian Twists (over and back = 1)

20 Hollow Rocks

1:00 Forearm Plank Hold

R: 2:00 b/s



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