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Workout of the Day

Fitness
A. Band muscle up transitions-
5×1-2, Rest 30s

B. 6 sets @ 60-70%:
60s Bike easy
30s Bike 75%
20s Bike 85%
10s Bike 100%
+
Rest 5 minutes
+
3 sets:
60s D-Ball Hold
60s Side plank (30s/side)
60s Ring rows
60s Suitcase carry (30s/side)

Performance
A. Strict muscle up transitions-
5×1-2, Rest 30s

B. Same as fitness

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