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Writer's pictureAaron Marcelino

17/6/23 Saturday Workout of the Day

Warm-Up

3 Sets, For Quality

200m Run


Rowing Golf

Row to 1000m w/Partner

*switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must do 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish your workout.


*record times: Fastest we have seen is 4:01


"Grand Theft Auto"

3 Rounds For Time

Row 500 meters

21 Burpees

Run 400 meters


Time Domain: 13:00-17:00 minutes

Time Cap: 22:00 minutes


Recovery #4

:30sec/:30sec KB Calf Smash


Optional Accessories

3 Sets, For Quality

15 GHD Hip Extensions

:30 seconds Sorenson Hold


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