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15/07/23 Saturday Workout of the Day

Warm-Up: 8:00 minutes

2 Sets, For Quality:

:30 second Wall Sit Hold

6/6 Single Arm Ring Rows

:30 second Glute Bridge Hold

:15 second Chin-Up Hold


"Ratatouille"

For Time, Complete with a Partner

4 rounds

200m Farmers Carry 2xKB 32/24kg

4 Rope climbs


*Can switch direction of russian twist toss at 10 reps or alternating rounds


Rest 3:00 minutes


1 Round

800m Farmers Carry 2xKB 32/24kg

16 Rope climb

80 Alternating Medball Partner Russian Twist Tosses 9/6kg


Switch direction of russian twist toss every 20 reps


Partners Sit 1.5m away from each other


Time Domain: 30:00-40:00 minutes

Time Cap: 40:00 minutes


Recovery #6

1:00/1:00 Couch Stretch

1:00 Childs Pose


Optional Accessories

4 Sets, For Quality

Rest as needed between exercises


 
 
 

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