• meganfoley6793

Thursday 16th December

0-5 mins - General Warm Up

5-15 mins - Mobility Warm Up

15-45 mins - WOD


Cardio Pyramid

Row or Airdyne

1 mins Work - 30 secs Rest

2 mins Work - 60 secs Rest

3 mins Work - 90 Secs Rest

4 mins Work - 120 secs Rest

4 mins Work - 120 secs Rest

3 mins Work - 90 secs Rest

2 mins Work - 60 secs Rest

1 mins Work - 30 secs Done


45-55 mins - Cool Down

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Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian Swings 5 KB American Swings

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