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Workout of the Day Thursday 14/10/21

Updated: Oct 10, 2021

Warm up

100m run or 1min Star Jumps

10 Tea Cups

10 Squat round arch

10 Cat/Cow

10 Bird/Dog


Skill (15min)

Rope Climb

* Practice Lock off technique

* release to lock off


METCON

3x 8min Workouts


1/ AMRAP

200m Run

10 Deadball Burpee over box or Burpee (at home)


rest 2 min


2/For Time (8min cap)

2000m Bike

30 KB Swings

20 KB Lunges

10 KB Squats


rest 2 min


3/ 3 rounds for time (8min cap)

400m row

10 Wall Ball

10 Pull ups


Cool Down

Up/Down Dog

Cat/Cow

Forward Fold

Scorpion

Twisted Cross


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