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3/10/22 Monday Workout of the Day

Labour Day


Warm up

20m Duck walk

20 China Abs

20 Leg swings 10/10

20 Good Mornings

20 Squat round arch


Metcon

For Time 40min

700m Partner Run

50 Back squats 45/35

50 Shoulder 2 overhead 45/35

700m Partner Run

50 Pull ups

50 Push ups

700m Partner Run

50 Box Jumps

50 KB Swings 24/16

700m Partner Run

50 Wall Balls

50 Wall ball Sit up

700m Partner Run


*Split work as required

** 5 Burpee penalty for switching work


Cool Down

20 Leg swings 10/10

20 Good Mornings

20 Squat round arch

20 Cat/ Cow

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