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Workout of the Day

Fitness & Performance
A. 10 min rope climb skill work
Training notes:
-Learn the various leg wrap methods
-If you’re comfortable on rope climbs, work on learning to slide down for descent.

B. 2 sets @ high but sustainable effort – brief rest between rounds:
45s rowing
-Rest 15s
45s flutter kicks
-Rest 15s
45s rowing
-Rest 15s
45s anti-rotational front plank
-Rest 15s
+
45s lateral hurdle jumps
-Rest 15s
45s DB Z press, right
-Rest 15s
45s DB snatches, alternating
-Rest 15s
45s DB Z press, left
-Rest 15s
+
45s assault bike
-Rest 15s
45s DB step-ups, right
-Rest 15s
45s assault bike
-Rest 15s
45s DB step-ups, left
-Rest 15s
+
45s burpees
-Rest 15s
45s ski erg
-Rest 15s
45s jumping squats
-Rest 15s
45s superman snaps
-Rest 15s
Training notes:
-Push the pace on the bike and row — goal is to move as quickly as possible on those stations so that you can maintain good positions on the other stations
-4 people start at each “station”
Superman snaps (just do this on the ground with a PVC)
Single-arm DB Z press
Lateral hurdle hops

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