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Wed 16th September





WARM-UP


2 ROUNDS

  • 10/10 Moose Antlers

  • 10 Bent Over Reverse Plate Flys

  • Into...

3 ROUNDS

  • 1:00 Row/Bike*

  • 10 Push-Up to Pike

  • 12 Alt Box Step-Ups**

*Increasing pace on the Row each round (EZ→ Mod → Hard)


**Start on a lower box, increase height after 1st round


WORKOUT


EMOM x 24 MINUTES

  • Min 1 - 250/200m Row or 22/18 Kal Bike

  • Min 2 - :50 Ring Dip or Bench Dip

  • Min 3 - :50 Burpee Box Climb Over (30/24)*

*Both feet need to come to the top of the box before getting to the opposite side


(No Measure)


COOL DOWN


FOR RECOVERY

  • 1:00 Doorway Stretch (R)

  • 1:00 Doorway Stretch (L)

  • 1:00 Down Dog

  • 1:00 Seal Pose

(No Measure)


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