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15/12/22 Thursday Workout of the Day

Warm up x2

100m Run

20 Mountain Climbers

10 Cat/Cow

10 Samsung Twist

20m Broad jump


METCON

3 Rounds For Time (10min)

500m Row

30 Leg Raise over KB

20 KB Swing

10 KB OH Lunge


Rest 2 Min


For Time (10min)

1min Plank

21 Push up, Sit up, Squat

1min Plank

15 Push up, Sit up, Squat

1min Plank

9 Push up, Sit up, Squat

1min Plank

6 Push up, Sit up, Squat

1min Plank

3 Push up, Sit up, Squat


Rest 2 Min


3 Rounds For time (10min)

500m Bike

20 Wall Ball

15 Wall Ball Push up

100m Run

20 Wall Ball Russian Twist

20 Wall Ball Mountain Climbers


Cool Down

Up Dog

Down Dog

Cat/Cow

Tai Gi spins

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