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Workout of the Day Thursday 23/9/21

Updated: Sep 19, 2021

Warm up

2 Rounds

200m run or 1min Star Jumps

10 Samsung Twist

10 Samsung Rotations

10 Squat round arch

10 Cat/Cow

10 Bird/Dog


Accessories (20min)

SLIPS (Scales, L-sits, Inversion, Planks and Stretching)

*5 min each exercise

Scales

- front to back leg balance (with a weight)

L-Sit

-3 rounds 20:10 leg straight/ Seated leg raise

Inversion

- 2 rounds 40:20 Headstand Balance/ Frog Hold

Planks

- 3X45sec Single leg Plank hold

Stretching

- Done at End of Class


METCON

7min AMRAP

15 Deadlifts (Barbell/DB/KB) *lightweight

10 Burpee over Equipment

300m Run or 90 sec Jog on spot


Rest 2Min


For time (7min cap)

3 Rounds

10 Cal Row/Bike/ 20 Cal Ski or 40 Mountain Climbers

10 Pull Ups

10 Burpee 2 Target

10 Butterfly Sit ups


Cool Down

Up/Down Dog

Cat/Cow

Forward Fold

Scorpion

Twisted Cross


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