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Lil Climber

in Fitness, Workout of The Day

Workout of the Day:

A.
Work to a Tough 2 Rep Back Squat

B.
6x500m Row
**stay Within +\- :5 Seconds of Fastest Set

Advanced:

A.
Back Squat
5, 4, 3, 2, 1

** These should all be 15 tough reps, the last 1 rep is not a 1RM.

B.
For Time:
100 Double Unders (stop after every 25 reps)
30 C2B Pull Ups (drop off bar after every 5)
30 UB Wall Balls 10″/9″
200m Run
50m Bear Crawl *on mats*
** Should take around 5­6 minutes.
­
Rest 2 minutes.
Repeat for two more rounds in same sequence. Fight to get same time.

C.
3 Rounds Midline Work
(:45 on :15 off)
GHD Sit Ups
Back Ext @30×1
Partner up for this and alternate rounds on the GHDs. Partner 1 will do :45 seconds of GHD sit ups then rest for :15 and then do :45 of back ext, then get off the GHD. Partner B will then get on and go through the cycle.