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Choose from one of the following and complete 3 times this week:

  1. 4 x 500m Rows with 1 minute rest in between sets. Goal is to maintain pace or get faster each round
  2. EMOM x 6 minutes: Men– 1 legless or 2 regular rope climbs.  Women — 1 Rope Climb in 3 pulls or as few as possible
  3. 10 minute squat hold (try to mimic of the position of the guy looking at the camera in the picture above)