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Workout of the Day

Fitness
EMOTM 8 — partners alternate stations:
1st: 30-45s double KB front rack hold
2nd: 30-45s single-leg squats off of box
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(Rest 2 min)
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16 min – partners alternate stations:
1 min assault bike/row
1 min half Turkish get-ups, alternating
1 min assault bike/row
1 min DB reverse lunges
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(Rest 2 min)
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EMOTM 8 — partners alternate stations:
1st: 30-45s double KB front rack hold
2nd: 30-45s pike handstand hold on box

Performance
EMOTM 8 — partners alternate stations:
1st: 15s barbell front rack hold (heavy)
2nd: 10 weighted pistols to short box or medball, alternating
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(Rest 2 min)
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16 min – partners alternate stations:
1 min assault bike/row
1 min Turkish get-ups, alternating (53/35)
1 min assault bike/row
1 min single-arm KB overhead lunges (53/35)
*P1 starts on bike/row. P2 starts on TGU. Then they swap stations. Then they move to the next piece. Then they swamp.
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(Rest 2 min)
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EMOTM 8 — partners alternate stations:
1st: 15s barbell front rack hold (heavy)
2nd: 30-45s wall-facing handstand hold – nose and toes on the wall

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