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Workout of the Day

Fitness
EMOTM 8 — partners alternate stations:
1st: 20-30s/side single-arm KB overhead hold
2nd: 30-45s good mornings (light)
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(Rest 2 min)
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16 min – partners alternate stations:
1 min assault bike/row
1 min double DB hang power cleans
1 min assault bike/row
1 min double KB deadlifts
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(Rest 2 min)
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EMOTM 8 — partners alternate stations:
1st: 20-30s/side single-arm KB overhead hold
2nd: 30-45s kneeling banded hip extensions

Performance
EMOTM 8 — partners alternate stations:
1st: 15s barbell back rack hold (heavy)
2nd: 10 goblet good mornings with KB
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(Rest 2 min)
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16 min – partners alternate stations:
1 min assault bike/row
1 min double KB cleans (53/hand – 35/hand)
1 min assault bike/row
1 min double KB front rack step-ups to 24”/20” (53/hand – 35/hand)
*P1 starts on bike/row. P2 starts on cleans. 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 back rack hold (heavy)
2nd: 20-30s wall-facing shoulder taps

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