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Workout of the Day

Fitness
In teams of two, complete the following for time switching as necessary—
2 rounds:
30 assault bike/row calories
30 double DB front squats
30 assault bike/row calories
30 DB push presses
30 assault bike/row calories
30 DB snatches, alternating
30 assault bike/row calories
30 double DB bent over rows
*40 minute cap.
Training notes:
-Thinking through a reasonable way to switch off working here is a priority. What are your strengths? What are your partner’s strengths? Can one of you push on the calories and the other push on the mixed pieces?
-Fitness has fewer calories per round so that you’re not spending the whole time on the assault bike.
-Weight should be the same for all DB movements – although partners can use different weights.

Performance
In teams of two, complete the following for time switching as necessary—
2 rounds:
40 assault bike/row calories
30 overhead squats (115/80)
40 assault bike/row calories
20 ring muscle-ups
40 assault bike/row calories
30 DB snatches, alternating (50/35)
40 assault bike/row calories
20 bar muscle-ups
*40 minute cap.
Training notes:
-Thinking through a reasonable way to switch off working here is a priority. What are your strengths? What are your partner’s strengths? Can one of you push on the calories and the other push on the mixed pieces?
-If the total volume of muscle-ups is unrealistic but you can do muscle-ups, scale the total reps. If muscle-ups are out of the picture, another challenging bodyweight movement can be substituted.

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