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15/10/22 Saturday Workout of the Day

Warm up

500m Bike

20 Dislocates

10 Passive active Hang

10 Squats


Metcon (40min Cap)

Partner Chipper

100-90-80-70-60-50-40

wall Ball 9/6

KB Swing 28/20

*1 lap of block Farmers Carry with KB swap as required at completion of each round


Into


Core Torch (10min)

5 Rounds

20 Butterfly sit ups

20 Spidermans

20 Side KB 24/20

20 Alt V sit

20 Zombie sit ups 10/5


Cool down

1 Lap

cobra

up/down dog

pigeon

couch

childs pose

happy baby

calf

german hang

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