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Workout of the Day

FITNESS
Complete the following in teams of two—
40 assault bike/row calories – each partner does 20 calories
42 DB hang power cleans – switch as necessary
20 lateral burpees over the DBs – each partner does 10 burpees
40 assault bike/row calories – each partner does 20 calories
30 DB shoulder-to-overhead – switch as necessary
20 lateral burpees over the DBs – each partner does 10 burpees
40 assault bike/row calories – each partner does 20 calories
18 DB front squats – switch as necessary
20 lateral burpees over the DBs – each partner does 10 burpees
40 assault bike/row calories – each partner does 20 calories

Training notes:
•Having a partner doesn’t mean you can forget how to pace. You will be working hard on this, so consider what will be sustainable on the short rest while your partner works.

Record total time.

PERFORMANCE
Complete the following in teams of two—
40 assault bike/row calories – each partner does 20 calories
42 power cleans (115/75) – switch as necessary
20 bar-facing burpees – each partner does 10 burpees
40 assault bike/row calories – each partner does 20 calories
30 shoulder-to-overhead (115/75) – switch as necessary
20 bar-facing burpees – each partner does 10 burpees
40 assault bike/row calories – each partner does 20 calories
18 overhead squats (115/75) – switch as necessary
20 bar-facing burpees – each partner does 10 burpees
40 assault bike/row calories – each partner does 20 calories

Training notes:
•Be strategic with switching on barbell movements. Cycle time matters there.
•Having a partner doesn’t mean you can forget how to pace. You will be working hard on this, so consider what will be sustainable on the short rest while your partner works.

Record total time.

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