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Friday, November 9th

in Fitness, Workout of The Day

Workout of the Day

Fitness

Teams of 3
3 Rounds:
4 Minute Row for Calories
3 Minute Bike/Ski for Calories
2 Minute Burpees Over Rower

530 Upperbody Dynamic Effort
Warm Up
1. GHD Complex (2 sets)
10 Rear Delt Fly
10 Windmill
10 Press
2. Lateral Bear Crawl 3 x 20m
A. Banded Strict Press 12 x 1 @ 50%1RM + 30% tension or chains
B. Pin Press 3 x 6 Reps
C. DB Rollover 3 x 12
D. EMOM x 12
1- AB Wheel Roll out x 15
2- DB Bicep Curl x 15
3- Incline Axel Bar Press x 6
E. Finisher x 100 Bench Kick Backs