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Workout of the day – Wednesday May 24th 2023

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Warm up

3 rounds or 6 min

4 snow angels

4 per side thoracic cage extensions

4 per leg single leg KB RDL

4 burpee kettlebell swings

Endurance

On on continuous running clock:

— From 0:00 to 13:00, perform for time:

40 Ab-mat situps

30 American KBS 24/16 kg

20 burpees with jump over the KB

10 bar muscle ups / 20 chest to bar pullups

20 burpees with jump over the KB

30 American KBS 24/16 kg

40 Ab-mat situps

— From 13:00 to 22:00, perform for time:

1 mile run (3 laps around the block + 200m track)

— From 22:00 to 35:00, perform for time:

40 V-Ups

30 alternating DB snatches 40/25 lbs

20 burpees with jump over the DB

10 ring muscle ups / 20 chest to bar pullups

20 burpees with jump over the DB

30 alternating DB snatches 40/25 lbs

40 V-Ups

Note: if you have a weighted vest, wear it on the run