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19/10/22 Wednesday Workout of the Day

Warm Up

3 rounds

30s Tai Gi Spins

10 Knee bend twist

10 Samsung Rotations

20s Quad stretch L/R

20s Calf Stretch L/R


Skill Work (15 min)

Pistols

*scaling options

_ Curtsy pistols

- Pistol to box

- pistol with band


Metcon (25min Cap)

For Time

Buy in 1000m Row/2500m Bike


5 rounds

15 Burpees

25 KB swings 24/16


Buy out 1000m Row/2500m Bike


Cool Down

30s Tai Gi Spins

Knee bend twist

Samsung Rotations

20s Quad stretch L/R

20s Calf Stretch L/R

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