Friday Workout of the Day 12/11/21

Aaron Marcelino
Nov 6, 2021
1 min read

Warm up

100m Run

20 Squat round arch

15 Good Mornings

10 Samsung Twist

5 Push ups

Strength (20min)

5x5 Bench Press

Metcon

For Time (20min Cap)

30-27-24-21-18-15-12-9-6-3

Cal Bike/ Row

3-6-9-12-15-18-21-24-27-30

Burpee

Cool down

30 sec each exercise

Couch

calf

German hang

passive hang

Cat/Cow

Pigeon

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