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21/09/23 Thursday Workout of the Day

Warm-Up

12:00 minute EMOM, Alternating Each Minute

minute: :30 second Bike + Max Hollow Rocks

minute: :15 second Pogo Jumps + Max Plank Hold

minute: :30 second Wall Sit


"Ragdoll"

Complete the following:

Every 6:00 minutes, 3 Sets:

20 GHD Sit-Ups

400m Run

20/14 Calorie Echo or 22/17 Calorie Assault Bike


Rest 2:00 minutes


Every 4:00 minutes, 3 Sets:

10 GHD Sit Ups

200m Run

10/7 Cal Echo or 12/9 Calorie Assault Bike


Recovery / Mobility Protocol

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon




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