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Workout of the Day

FITNESS
A. 10 minutes rope climb skill

Training notes:
-Work on locking in leg wrap.

B. 3 sets:
10 DB Z press (moderately tough)
-Rest 30s
20 push-ups, hand-release
-Rest 30s
10 DB bent over rows (moderately tough)
-Rest 30s
20 ring rows
-Rest 30s

Training notes:
-Choose a DB weight that you can maintain unbroken for 3 sets – but should be difficult by the end.
-This should have a very difficult muscle endurance feel.
-Elevate hands on push-ups as necessary to keep them unbroken.

Record DB weights used in training notes.

C. 3 rounds:
21/15 assault bike/row calories
15 goblet squats (tough)
9 burpees
*10 minute cap.

Training notes:
-Tough pace on this – pick a weight that is heavy for goblet squats.

Record total time.

PERFORMANCE
A. 10 minutes rope climb skill

Training notes:
-Work on differing wrap techniques/different legless kipping techniques/short rope climbing

B. 3 sets:
10 DB Z press (moderately tough)
-Rest 30s
20 push-ups, hand-release
-Rest 30s
10 DB bent over rows (moderately tough)
-Rest 30s
20 ring rows
-Rest 30s

Training notes:
-Choose a DB weight that you can maintain unbroken for 3 sets – but should be difficult by the end.
-This should have a very difficult muscle endurance feel.

Record DB weights used in training notes.

C. For time:
21 D-ball over shoulder (tough)
15 goblet squats (70/53)
9 wall climbs
15 D-ball over shoulder
12 goblet squats (70/53)
6 wall climbs
9 D-ball over shoulder
6 goblet squats (70/53)
3 wall climbs
*10 minute cap.

Training notes:
-D-ball should be tough but consistent.
-Touch nose to wall and control eccentric on wall climbs.
-Grinder pace on this.

Record total time.

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