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21/06/24 Friday Workout of the Day

Warm-Up

3 Sets

:30 sec Row

:15 sec Transition

:30 sec Echo

:15 sec Transition

-

2 Rounds

-

2 Rounds

2 Wall Walks

:10 Ring Support Hold

:10 Bottom of Dip Hold



Spend 10-15 minutes going through skill work here for the day


"Goulburn'"


For Time

1000/850m Row

50 Dual Dumbbell Push Press

40/28 Calorie Echo Bike

30 Farmers Carry Reverse Lunges

20 Bar Muscle-Ups/Pull-Ups

10 Wall Walks


Dumbbell Load: 22.5/15kg


Goal: 16:00-20:00

Cap: 25:00


RX+: 

For Time

1000/850m Row

50 Dual Dumbbell Push Press

40/28 Calorie Echo Bike

30 Bar Muscle-Ups

60m Farmers Carry Walking Lunges

30m Handstand Walk


Dumbbells 22.5/15kg


PRVN Recovery #8


Optional Accessories 

5 Sets, For Quality

3 Weighted Strict Pull-Ups

-Max Dual Dumbbell Bicep Curls 30/20lb, 14/9kg


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