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Workout of the Day

AM:
60 min @ 50-70%:
5 min assault bike
4 min rowing w/ damper @ 1
3 min ski erg
2 min shuttle run, 50’ increments
1 min single-unders

PM:
A. E90s for 6 sets:
1 one and a quarter back squat
*Start moderate and build per set.

B1. Farmer’s walk
3×50’; Heavy; Rest 30s
B2. Deadlift
3×10 – all singles; Tough; Rest 30s
B3. Farmer’s walk
3×50’; Heavy; Rest 2-3 min

C1. Jumping DB switch lunges w/ moderate load
3x30s AMRAP; Rest 30s
C2. Squat clean
3×7 – all singles; Tough; Rest 30s
C3. Jumping DB switch lunges w/ moderate load
3x30s AMRAP; Rest 2-3 min

D. For time:
50 row calories
50 walking lunges
40 row calories
40 Russian KB swings (35/26)
30 row calories
30 wall balls (14 to10’/10 to 10’)
20 row calories
20 Russian KB swings (35/26)
10 row calories
10 jump squats, jump high

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