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Daily Workout WOD, June 24, 2021

24 Jun, 2021

6.24.21

Metcon
90 secs/side Couch Stretch

Then compete EMOM x 8 mins of:
1. 8/8 Single DB Front Rack Split Squat (down in 3 secs)
2. 30 sec Row or Bike
3. 6/6 Russian Step Ups (hold for 3 secs at the top)
4. 3 Hip Thrusts with a 10 sec hold

Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 30 mins of:
20/15 Cal Row or Assault Bike
10 Burpees over the Bar (lateral)
10 Thrusters (95/65)
10 Single DB Step Ups (50/35)(24/20)

A completes full round while B rests. B then completes full round when a is finished. Continue as so for the 30 mins.
Metcon
In 10 mins cycle through the following movements for QUALITY:
12 Barbell Bent Over Row
12 DB Supinated Biceps Curls
12 DB Supine Triceps Extensions
10 Strict Shins to Bar / Strict Knee Raises
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at 10km pace
Rest Jog 2 mins
5 min Run at 10km pace
Rest Walk 3 mins

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