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24/04/24 Wednesday Workout of the Day

Warm-Up:

2 Sets, For Quality

30 second Echo

30 second Row

30 second Lateral Shuffle

-15 second Transition between each movement


Conditioning


"Chrysaora Fuscescens"


40:00 minute EMOM, 8 Sets

minute 1: 13/10 Calorie Echo

minute 2: 8 Burpee Box Jump 24/20''

minute 3: 14/11 Calorie Row

minute 4: 15 Wall Balls 9/6kg

minute 5: 100m Run or 6 Shuttle Runs


Score = Rounds


You may take off a total of 5 rounds, which is 1 round per movement. if you require a break.


RX+:

40:00 minute EMOM, 8 Sets

minute 1: 15/11 Calorie Echo

minute 2: 8 Burpee Box Jump 30/24’’

minute 3: 15/12 Calorie Row

minute 4: 20 Wall Balls 9/6kg

minute 5: 8 Shuttle Runs


2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon


Optional Accessories

4 Sets, For Quality

20 Barbell Hip Thrust, light loading, controlled tempo




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