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WOD- Monday 28th March

Component 1

(15 Minutes)


3 Sets

A1. 8-10 Barbell Back Squat 3 second negative + 2 second pause at bottom

A2. 10-15 Polequin Step up (each leg)


90 Sec rest between


Component 2

(10 Minutes)

3 Sets

B1. 20-40 Seated Banded Hamsting Curl

Working set for set with a partner or rest 60seconds between sets


Component 3

(20 Minutes)


4 x 4 Minute AMRAP

12/8 Cal Bike or 15/12 Cal Row

15 Goblet Squat

12/8 Burpee

Max Rep Walking Lunge in Remaining Time*


Rest 60 seconds


*Bodyweight or Same load as goblet squat


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