11.7 – Recovery Thursday

11.7 – Recovery Thursday
11.7 – Recovery Thursday


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Muscle Group:


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Categories:

Equipment:


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20.5 Theme – Western/Cowboy

Thursday “Pre-Game”
At low intensity…

15-12-9
Row Calories
Assault Bike Calories

Into..

4 Rounds:
4 Wall Squats
8 Alternating Spidermans
12 Russian Kettlebell Swings (moderate load)

Into…

4 Rounds:
4 Strict Pull-Ups
8 Air Squats
12 AbMat Sit-Ups

Into…

15-12-9
Row Calories
Assault Bike Calories

STIMULUS
Today is an optional primer for tomorrow’s Open workout
The goal here is to get the whole body moving in a lower intensity environment
Workout starts and ends with a 5:00 aerobic interval
For the aerobic machines, any option fits here. Athlete’s choice

ROMWOD

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