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21/01/22 Friday Workout of the Day

Warm up

100m Run

20 Squat round arch

15 Good Mornings

10 Samsung Twist

5 Push ups


Metcon (40min Cap)

*Partner Workout

800m Buy in


P1/ 50 KB swing P2/ HS Hold/Plank then Swap

P1/ 50 Box Jump P2/ Plate OH Hold

P1/ 50 Sit Ups P2/ Squat Hold

P1/ 50 Deficit Push Up P2/ Hang


800m Run Buy out


Cool down

Couch

calf

German hang

passive hang

Cat/Cow

Pigeon

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