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Workout of the Day

5 min assault bike @ slowly escalating pace
-Into
5 min run @ slowly escalating pace
*Start moderate.
+
(Rest 3 min)
+
5 min assault bike @ slowly escalating pace
-Into
5 min row @ slowly escalating pace
+
(Rest 3 min)
+
5 min assault bike @ slowly escalating pace
-Into
5 min run @ slowly escalating pace

PM: MAP, high %, mixed
A. EMOTM 7:
3 touch-and-go high hang squat cleans
*Moderate load.

B. Jerk balance
5×3; Rest 60s

C. E30s for 5 min:
1 double overhand deadlift, no hook grip (tough but fast)
+
(Rest 3-5 min)
+
E30s for 5 min:
1 sumo deadlift (tough but fast)

D. E45s for 3 sets:
1st: 30s glute-ham raises
2nd: 30s Swiss ball hamstring curls
3rd: 30s jumping switch lunges w/ DBs
4th: 30s jump squats
5th: 30s plank

E. 5 min sled drag (grinder weight – steady movement all 5 min)

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