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Workout of the Day Saturday 23/10/21

Updated: Oct 23, 2021

Warm up

20m Bear crawl

20m Emu walk

20 Dislocates

20 Good mornings

20 Tai gi spins

5 DB devil press


Metcon

For Time W/Partner

600m run

60 DB Devil Press 22.5/15kg

60 DB Overhead walking Lunge

60 Cal Bike/Ski/Row

500m run

50 DB Devil Press 22.5/15kg

50m DB Overhead walking Lunge

50 Cal Bike/Ski/Row

400m run

40 DB Devil Press 22.5/15kg

40m DB Overhead walking Lunge

40 Cal Bike/Ski/Row

300m run

30 DB Devil Press 22.5/15kg

30m DB Overhead walking Lunge

30 Cal Bike/Ski/Row

200m run

20 DB Devil Press 22.5/15kg

20m DB Overhead walking Lunge

20 Cal Bike/Ski/Row

100m run

10 DB Devil Press 22.5/15kg

10m DB Overhead walking Lunge

10 Cal Bike/Ski/Row


Cool down

1min each exercise

Cobra

up/down dog

leg swings L

leg swings R

couch stretch


 
 
 

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