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Thursday, August 19th 2021

Warm-up
A. General
EMOM 4
Odd: Bike/Row/Ski
Even: 1 Air squat every 3,5,7,10 seconds

B. Mobility
Standing banded psoas march
20 alternating reps

C. Specific
2 sets
6 reps on each movement

Metcon
Metcon (Time)
3 rounds
50 Burpee to a target
60 KB swings 24/16kg

Score: Time
TC: 27mins

Scaling options
Beginner
3 rounds
30 Burpees
60 Russian KB swings @Light

Intermediate
3 rounds
30-50 Burpee to a target
30-60 KB swings or Russian KB swings @24/16 Kg

Extra Accessory
Metcon
Blood Flow

3 sets
30sec squat hold
30sec V-sit on the wall
10 Alternating scorpions