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Friday Workout of the Day 09/07/21

Warm up

400m Row

20 Squat round arch

15 Good Mornings

10 Samsung Twist

5 Push ups


Strength (20min)

5X 5 Bench Press


Metcon

For Time (6min Cap)

21-18-15-12-9-6-3

Cal Row/Bike

Burpee


2min rest


For Time (6min Cap)

3 Rounds

100m Run

20 Pull ups

20 Push ups

20 Squats


2min rest


For Time (6min Cap)

5 Rounds

20 Butterfly Sit ups

20 Jacknives

20 Candle Sticks

40 Mountain Climbers


Cool down

30 sec each exercise

Couch

calf

German hang

passive hang

Cat/Cow

Pigeon

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