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Workout of the Day

MONDAY
FITNESS
A1. Lateral plank walk
3×30-60s; Rest 1 min
A2. Turkish get-ups
3×4, alternating; Tough; Rest as needed

Training notes:
•This will be tough from a shoulder muscle endurance perspective.

Record reps completed on sets of push-ups.

B.In teams of two with partners alternating rounds—
20 min AMRAP:
4 vertical ring rows
6 push-ups, hand-release
10 DB snatches, alternating (tough)

Training notes:
•Partners alternate rounds.
•Don’t control the eccentric (lowering) phase of the jumping pull-ups.

Record rounds completed.

PERFORMANCE
A1. Handstand walk
3x60s AMRAP; Rest 1 min
A2. Turkish get-ups
3×4, alternating; Tough; Rest as needed

Training notes:
•Alternate after each rep on Turkish get-ups.
•This will be challenging on shoulder muscle endurance.

B. In teams of two with partners alternating rounds—
20 min AMRAP:
2 strict ring muscle-ups
6 handstand push-ups, 2” deficit
10 DB snatches, alternating (70/50)

Training notes:
•Partners alternate rounds.
•Modify bodyweight movements as necessary to keep each round in the 2 min range.
•Can modify strict muscle-ups to kipping.
•Deficit should be challenging but reduce deficit or reps as necessary to keep moving.

Record rounds completed.

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