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Tuesday Workout of the Day 13/07/21

Warm up

400m Bike

20m Emu walk

10 Dislocates

10 Samsung Twist

10 Bird/Dog


Skill (10 min)

Ring Dips

4x8

* Band assistance or Scale dips to box


Metcon

*2 min rest after each round

3 Rounds For Time (12min Cap)

400m run

21 KB Swings 24/16

12 Pull Ups


into


EMOM for 16mins

Odd - 10 Cal Row

Even - 10 Wall Ball


Cool Down

1 min each

German hang

calf

couch

down dog

pigeon

spinal waves

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