FRIDAY
400m row/run/ride/erg
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WOD
7 Rounds EMOM
Work 50 sec/Transition 10 sec
· 1st Min: 100 Meter Run · 2nd Min: Plank · 3rd Min: Max Calories · 4th Min: Rest
Stimulus: · Consistent Sets – aim to maintain that number across all sets · Active Recovery focus
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Mobility Cool-down
Spend time rolling, stretching, moving: · Shoulder mobility · Squat & hip mobility · Ankles & knees · Wrists · Thoracic spine
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