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Nasty one today. Don’t let it trick you. The strength of your plank will make or break you today. Channel your inner 2×4!

Workout of the Day


Tabata Jump Rope:
:20 Fast
:10 Slow
16 Intervals


Pull-up/dip complex


Team WOD – w/a partner
Ball over shoulder: complete 100
Wall Ball: 100
Toes to Bar: 100
Pull Up: 100
One partner works/other holds plank. Work stops if partner breaks form

RX: 14/20
Zone 3: banded pull-ups, HLR
Zone 2: 10/14, RR, floor T2B
Zone 1: scale as needed


Pigeon pose – 2min/side

Roll/smash glutes and hips

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