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Workout of the Day

FITNESS
A. 3 sets:
5 strict pull-ups or vertical ring rows
-Rest 30s
10 double DB bent over rows
-Rest 30s
5 strict presses
-Rest 30s
10 DB Z press
-Rest as needed

Training notes:
•Pick challenging weights – but not so challenging so that there’s any chance that you’ll be missing reps.
•DB movements should be difficult but unbroken.
•”Rest as needed” means make sure that you’re not going to have to break up your next set.

Record weights and deficit used in training notes.

B. For time:
400m run
9 wall climbs
40 burpees, no push-up
7 wall climbs
40 burpees, no push-up
5 wall climbs
400m run
*15 minute cap

Training notes:
•Run pace should facilitate moving quickly into the wall climbs and burpees
•Touch nose to the wall and control the eccentric on wall climbs.

PERFORMANCE
A. 3 sets:
5 unbroken strict weighted pull-ups
-Rest 30s
10 double DB bent over rows
-Rest 30s
5 unbroken strict handstand push-ups to deficit
-Rest 30s
10 DB Z press
-Rest as needed

Training notes:
•Pick a challenging weight and a deficit – but not so challenging so that there’s any chance that you’ll be missing reps.
•DB movements should be difficult but unbroken.
•”Rest as needed” means make sure that you’re not going to have to break up your next set.

Record weights and deficit used in training notes.

B. For time:
400m run
9 wall climbs
150 double-unders
7 wall climbs
150 double-unders
5 wall climbs
400m run
*15 minute cap

Training notes:
•Run pace should facilitate moving quickly into the wall climbs and double-unders
•Touch nose to the wall and control the eccentric on wall climbs.

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