Friday Workout of the Day 23/07/21

Aaron Marcelino
Jul 17, 2021
1 min read

Warm up

400m Row

20 Squat round arch

15 Good Mornings

10 Samsung Twist

5 Push ups

Strength (20min)

6X 3 Bench Press

Metcon

For Time (5min Cap)

21-15-9

Thrusters 40/25

Pull Ups

2min rest

For Time (5min Cap)

21-15-9

Cal Bike

Box Jump

2 min rest

For Time (5min Cap)

21-15-9

Cal Row

Burpee

Cool down

30 sec each exercise

Couch

calf

German hang

passive hang

Cat/Cow

Pigeon

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