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16/6/23 Friday Workout of the Day

Warm-Up:

3 Sets, For Quality

:30sec Double Under or Bike

:20 secondTuck L-Hang


Gymnastic Skills and Drills (10 min)


-Banded Bar Muscle-Ups

-Box Bar Muscle-Ups

-Rack Bar Muscle-Up


"Bachelor Party"

18:00 AMRAP

5 Bar Muscle-Up

30 Double Unders

10 Toe to Bar

30 Double Unders

15/10 Cal Echo Bike

30 Double Unders


Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Pigeon Pose


Optional Accessories

4 Sets, For Quality

4-6 Ring Dips 33x3 Tempo




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