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14/10/22 Friday Workout of the Day

Writer's picture: Aaron MarcelinoAaron Marcelino

Warm Up

100m Run

20 Shoulder Screws

5 Burpees

10 Inch Worms

15 Squats


Metcon

For Time with partner (40min Cap)

Working 30sec on 30 sec off

100 Burpees

200 Sit ups

300 Lunges

400 Air Squats

500 Run (Both Complete)

400 Air Squats

300 Lunges

200 Sit ups

100 Burpees


If finished before 40min

AMRAP of

20 Alt V sit ups

20 Deadbug

20 Spidermans

20 Ankle Taps

20 Russian Twist 10/5


Cool Down

Up Dog

Down Dog

Cat/Cow

Quad

Calf

Tai Gi spins

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