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26/1/23 Thursday Workout of the Day

GYM CLOSED FOR AUSTRALIA DAY

General Warm-Up #4

2-3 Sets, for Quality

1:00 Cardio Choice

15 Banded Goodmornings

10 Scapular Push-Ups


Skill Session

Spend 10:00 Working on the HSW or HSPU


METCON

"The Salton Sea"

For Time

1000m Run

50/40 Push-Ups

200m KB Farmers Carry

30m HSW

1000m Run

40/32 Push-Ups

150m Dual KB Front Rack Carry

20m HSW

1000m Run

30/24 Push-Ups

100m Dual KB Overhead Carry

10m HSW

Load: 24/16kg


Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Pigeon Pose


Optional Accessories

Every 3:00 for 9:00, 3 Sets

12 Low DB Chest Fly 31x1 Tempo

Load: Choice




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