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4/11/22 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)

"Heart breaker Dream maker"

Ascending Ladder

2 Wall balls 9/6 - P1

2 Synchronised Burpee

2 Wall balls - P2

2 Synchronised Burpee

200m run (together)


4 Wall balls - P1

4 Synchronised Burpee

4 Wall balls - P2

4 Synchronised Burpee

400m run (together)


6 Wall balls - P1

6 Synchronised Burpee

6 Wall balls - P2

6 Synchronised Burpee

600m run (together)


8 Wall balls - P1

8 Synchronised Burpee

8 Wall balls - P2

8 Synchronised Burpee

800m run (together)


10 Wall balls - P1

10Synchronised Burpee

10 Wall balls - P2

10 Synchronised Burpee

1000m run (together)


12 Wall balls - P1

12 Synchronised Burpee

12 Wall balls - P2

12 Synchronised Burpee

1200m run (together)


Cool Down

Up Dog

Down Dog

Cat/Cow

Quad

Calf

Tai Gi spins

 
 
 

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