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30/11/23 Thursday Workout of the Day

Warm-Up

2 Sets, For Quality

3:00 minutes On : 1:00 minute Off

10/7 Calorie Bike or :40 sec Shuttle Run

10 Barbell Good Mornings, 20/15kg

*In remaining time, accumulate


Conditioning

"Open Water"

Every 6:00, 6 Sets, Alternating Stations

Station 1:

400m Run

30 American KBS 24/16kg

30/22 Calorie Echo Bike


Station 2:

400m Run

15 Deadlifts 100/70kg

30/22 Calorie Row


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

4 Sets, For Quality:

30m Farmers Carry, For Load


Rest 2:00 minutes between sets


 
 
 

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