Friday Workout of the Day 17/12/21

Aaron Marcelino
Dec 11, 2021
1 min read

Warm up

100m Run

20 Squat round arch

15 Good Mornings

10 Samsung Twist

5 Push ups

Metcon

40 min AMRAP

* Partner Workout

Every 3 minutes perform:

8 Wall Ball 9/6

8 Deadlift 40/25

8 Power Clean 40/25

8 Shoulder to overhead 40/25

Max cal in remaining time

*Score is how many calories at completion of workout

Cool down

30 sec each exercise

Couch

calf

German hang

passive hang

Cat/Cow

Pigeon

https://video.wixstatic.com/video/f9d3e3_d3643382f9a54ea8ba574cec319ba6b5/360p/mp4/file.mp4

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