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Workout of the Day – Thursday November 7th, 2019 “Pregame 20.5”

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Metcon

Pregame 20.5 (Time)

At low intensity…

15-12-9 or 400/300/200M

Row Calories

Assault Bike Calories

Run

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 or 400/300/200M

Row Calories

Assault Bike Calories

Run