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Workout of the day – Wednesday May 31st 2023

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Warm up

12-8-4 reps of (warm-up pace):

ring rows

dumbbell push presses



For Time:

30/25 cal row

— then 30-20-10 reps of:

Alternating single arm DB hang clean & jerks 50/35 lbs

Alternating single leg V-ups

— then, 400m run

— then, 21-15-9 reps of:

Alternating single arm DB devil presses 50/35 lbs

Handstand push-ups (or 5-3-1 wall walks)

— then 30/25 cal row

— then 12-9-6 reps of:

DB goblet lunges 50/35 lbs


Time cap: 28 min

Mobility (10 min)

1 min pronated twisted cross per side

90 sec saddle pose

1 min per side banded front rack stretch1 min per side Half spinal twist