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23/03/24 Saturday Workout of the Day

Hot Start Warm-Up

12:00 minute EMOM

Minute 1: Cardio Choice (Shuttle Runs / Row / Bike / Ski ) 

Minute 2:  5 Inchworm Push-Ups + 10 Hollow Rocks

Minute 3: 10 Ring Rows + 10 Russian Kettlebell Swings, Moderate Load

Minute 4: 5-7-9 Burpees to Target


Conditioning

"The Hitman's Bodyguard"


30:00 minute AMRAP, With a Partner

3 Ring Muscle-Ups 

6 Handstand Push-Ups 

9 Deadlifts 100/70kg


Ideally this is done by alternating Full rounds with partner


Score = Rounds + Reps


1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Pigeon Pose

 
 
 

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