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Rest Day

3 rounds for time:30 sit-ups on med-ball30 med-ball box step-ups (45/60 cm) (7/9 kg)400-m med-ball run

21-18-15-12-9 reps for time of:DB floor presses (15/22.5 kg)Hand-release push-ups– Use two dumbbells. Skill WorkPost-workout skill100 ft[…]

Pre-workout strength5 sets for load:1 clean-grip deadlift1 clean pull1 squat clean– Rest 2:00 between sets.– Find a[…]

Rest Day

3 rounds for time:20 toes-to-bars2 rope climbs18/24-cal bike Skill WorkPost-workout accessoryAccumulate:3:00 GHD Superman hold– Advanced athletes can[…]

Pre-workout skillDeficit strict handstand push-up progressions/strength assessment For time:Single-DB walking lunge (60 m) (12.5/20 kg)20 strict handstand[…]