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Daily Workout WOD, July 5, 2022

7.5.22

Metcon
3 mins of Shuttle Runs (all together)
Then complete:
1 min/side Banded Hamstring Stretch
1 min Banded Good Mornings
1 min Romanian Deadlifts
1 min Hang Muscle Cleans
1 min Hang Power Cleans (above the knee)
1 min Muscle Cleans
Romanian DeadLift (RDL) (8-6-6-4-4)
No touch and go, work on resetting the bar on the floor with a perfect position. High hips here so they are all Romanian!
Metcon
5 min Transition: Power Clean Touch and Go
Complete 3 sets of 5 reps
Focus on going down in 3 secs, touch and go back as fast as possible while keeping the bar as close as possible.
Metcon (3 Rounds for reps)
Complete 3 sets of:

AMRAP x 2 mins:
Max Calories on your choice of cardio machine

Rest 1 min

AMRAP x 2 mins:
5 Power Cleans (135/95 – 95/65 – 75/55)
10 Push Ups

Rest 2 mins

Metcon
IN CLASS MOBILITY
90 secs/side Pigeon Pose
Metcon
Optional Extra Work

Complete 3-4 sets (heavier than the last 2 weeks):
10-12/side Single Arm Single Leg Glute Bridge DB Bench Press (T2120)
Rest 30 secs
10-12/side Incline Bench Alternating DB Bent Over Rows
Rest 30 secs
12/side Side Lying DB External Rotations
Rest 90 secs

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