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Daily Workout WOD, July 13, 2022

7.13.22

Metcon
1 min Row or Assault Bike
90 secs/side Couch Stretch

Then complete 2 sets of:
10/side Banded Lateral Walks
10/side Banded Fire Hydrants

Then jump in to the next part.

Metcon
Complete 2 sets of:
6/side DB Rear Foot Elevated Split Squats
5 Reverse Hyper on Bench (hold for 10 secs on top)
Back Squat (Complete 6 sets of 6 reps at T20X1 (building))
Build to a tough but perfect 6 for the day!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins of:
45 sec Max Calorie Row or Assault Bike
15 GHD Sit Ups / Med Ball Straight Leg Crunches
Rest 1 min

This is a High Intensity interval today! Go hard on the Assault Bike / Rower! Take your full minute of rest, and then go back and continue to push hard on the cardio!
Metcon
IN CLASS MOBILITY
If there is time complete:
2 mins/side Piriformis Stretch on post
(if there is no time remaining then we recommend you perform the stretch after class)
Metcon
Optional Extra Work

Every 2 mins x 10 mins:
3 Hang Power Snatches at 80% of your 1RM
Rest 4-5 secs between reps

Complete 4 sets of:
2 mins & 30 secs Run at a moderate pace
2 mins & 30 secs Run at a fast pace
2 mins & 30 secs Run at a moderate pace
2 mins & 30 secs Run at a fast pace
2 mins rest

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