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29/12/23 Friday Workout of the Day

Aaron Marcelino
Dec 23, 2023
1 min read

Updated: Dec 28, 2023

Studio Gym Closed for Christmas, classes resume Tuesday 2 January 2024..... Bring your GOALS

Warm-Up

10:00 minutes, For Quality

12/9 Calorie Machine of Choice or 10 Shuttle Runs (no equipment)

10 Prone Swimmers

5/5 Single Kettlebell Front Rack Curtsy Lunges, Moderate Load

2 Wall Walks

:20 SecondWall Facing Handstand Hold

Weightlifting

Every 2:00 minutes, 6 Sets

3 Thrusters, starting at 60% of 1RM

*KB or DB as a Barbell Substitute or 1Thruster = 1Sit-Up+1Push-Up+1Squat Jump (no equipment)

"Hopscotch"

8:00 minute AMRAP

2-4-6-8-10 ..

Wall Facing Handstand Push-Ups/Pike Push-Up

Box Jumps 30/24'' /Squat Jump

PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Scorpion Stretch

1:00/1:00Pigeon Stretch

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