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Workout Of The Day

WOD 23.9.24 (MGW)

  • PRO/ROOKIES:

20 min EMOM 

1st  9 Dead Lift RX 100 kg

2nd Max Reps Hand Release Push Ups

3rd Max meters Run  

4th REST 

  • Heavy Day:

Legs

A1 4×8 Back squat,

A2 4×16 farmer loaded alternate forward lunges,

A3 4×12 leg press ,

A4 4×15 leg curls ,

A5 3×12 leg abductors,

A6 3ss 15 oblique sit ups +1 min plank

  • The Full Body series
Body upper focused
  • Functional Body Building: