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Rest day

Heavy Day Every 3:00 for 5 sets:5 push presses Skill WorkPost-workout accessory8 sets::20 V-ups:10 rest

Every 2:00 for 10 sets:5 strict pull-ups30-m sandbag bear-hug carry (70/100 lb) Skill WorkPost-workout accessory3 rounds::30 side[…]

5 rounds for time of:200-m run20 air squats10 push-ups20 lunges Skill WorkPost-workout skillOn an 8:00 clock:Handstand hold[…]

Rest day

For time:50 single-arm DB overhead squats (10/15 kg)50 single-DB step-overs (10/15 kg) (45/60 cm)50 double-unders25 single-arm DB[…]

21-15-9 reps for time of:Clean and jerks (65/95 lb)Assault bike calories– Women perform 15-12-9 calories. Post-workout strengthUntil[…]