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24/01/22 Monday Workout of the Day

Warm up

100m Run

10 Good Morning

10 Cossack lunges

10 Samsung Twist

10 Bird/dog


Strength (15min)

1RM Snatch

*any


METCON (25min Cap)

27/21Cal Row/Bike

21 Snatches 40/25 (DB Snatches L/R =1)

21 Bar Facing Burpee


1min rest


21/15 Cal Row/Bike

15 Snatches 40/25 (DB Snatches L/R =1)

15 Bar Facing Burpee


1min rest


15/9 Cal Row/Bike

9 Snatches 40/25 (DB Snatches L/R =1)

9 Bar Facing Burpee


Cool Down

Cobra

Scorpion

Twisted Cross

Happy Baby

Shoulder

Tai Gi Spins

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