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27/07/23 Thursday Workout of the Day

Warm-Up: 8:00 minute Cap

2 Sets, For Quality

:30 second machine choice

:15 sec L-Hang or Tuck Hang

:30 second machine choice

6 Supine Ring Rows w/1sec Pause at the Chest

:30 second machine choice

10/10 Single Leg Glute Bridge


Gymnastics

Rope Climbs

Every 2:00 minutes, 4 Sets

3/2 Rope Climbs


"Mitty"

Every 5:00 minutes, 6 Sets

20/16 Calorie Row

400m Run

16/12 Calorie Echo Bike


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


Optional Accessories: Bodyweight Strength Conditioning

10-9-8-7-6-5-4-3-2-1, For Quality

Reps of Strict Ring Dips or Kipping Ring Dips

Seconds of Ring Support hold

Reps of Supinated Ring Pull Ups

Seconds of False Grip Ring Hang Hold


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