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Workout of the Day

FITNESS
E5 min for 6 sets:
10 assault bike/row calories
10 KB sumo deadlift high pulls (tough)
10 assault bike/row calories
10 Russian KB swings (tough)

Training notes:
•KB weight should be challenging for high pulls and swings.
•Don’t go too fast on the first set!

Record split times per round.

PERFORMANCE
E5 min for 6 sets:
10 assault bike/row calories
3-5 bar muscle-ups
10 assault bike/row calories
5 power cleans (145/100)

Training notes:
•Start with a set of bar muscle-ups that you can do unbroken
•Barbell weight should be moderate.
•Don’t go too fast on the first set!

Record split times per round.

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