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21/03/24 Thursday Workout of the Day

Warm-Up

8:00 minutes, For Quality

:30 second Jump Rope Practice

:15 second Active Hang + :15 second Passive Hang

8 Alternating Box Step-Ups 

6 (Inchworm Push-Up + 2 Down Dog Toe Taps)


Bar Pull-Over + Skin the Cat Skills and Drills






Conditioning

"Adventureland"


16:00 minute EMOM

minute 1: 1-3 Bar Pull-Overs/8-10 Strict Knee to Elbows

minute 2: 8-12 Dual Dumbbell Box Step-Overs 22.5/15kg

minute 3: :30 second Wall Facing Handstand Hold

minute 4: 50 Double Unders/50 Sec Double Under Practice


PRVN Recovery #7

1:00/1:00 Couch Stretch


Optional Accessories 

3 Sets, For Quality 

Rest as needed


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