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15/04/22 Friday Workout of the Day

Warm up

100m Run

20 Squat round arch

15 Good Mornings

10 Samsung Twist

5 Push ups


Metcon

Partner Workout (26min Cap

For Time

400m Plate Run 25/15

100 Burpee Plate Jumps

400m 2DB Farmer Carry 22.5/15

60 Sync DB Thrusters

400m Wall Ball Run 9/6

60 Wall Ball


200m Plate Run 25/15

50 Burpee Plate Jumps

200m 2DB Farmer Carry 22.5/15

30 Sync DB Thrusters

200m Wall Ball Run 9/6

30 Wall Ball


100m Plate Run 25/15

25 Burpee Plate Jumps

100m 2DB Farmer Carry 22.5/15

10 Sync DB Thrusters

100m Wall Ball Run 9/6

10 Wall Ball


Cool down

Rollouts

Down Dog

Couch

calf

German hang

passive hang

Cat/Cow

Pigeon

Scorpion

Twisted Cross

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