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28/10/22 Friday Workout of the Day

Warm Up

100m Run

20 Shoulder Screws

5 Burpees

10 Inch Worms

15 Squats


Metcon

For Time with partner (40min Cap)

Buy in

700m Run together

90 Push ups

into


20 Rounds of

3 Deadlifts 60/35

3 Clean & Jerk

3 Front Squats


Buy out

700m Run together

90 Push ups


If finished before 40min

AMRAP of

20 Alt V sit ups

20 Deadbug

20 Spidermans

20 Ankle Taps

20 Russian Twist 10/5


Cool Down

Up Dog

Down Dog

Cat/Cow

Quad

Calf

Tai Gi spins

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