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2/9/22 Friday Workout of the Day

Warm up

200m run

10 Squat round arch

10 passive/active hang

10 dislocates

10 bird/dog

10 down dog

20m bear crawl


Metcon

3 Rounds For Time (40min Cap)

700m Run

1000m Row

2500m Bike


Core workout if you finish early

AMRAP

20 Butterfly sit ups

20 Spidermans

20 Leg Raise

20 Jacknives

20 Russian Twists


Cool Down

Happy Baby

Spinal waves

passive hang

couch

calf

pec

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