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Engine Work Wednesdays

Good engine work day today.

Make your choice and focus on consistency on whichever endeavor you take on.




3 rounds

15 kb swings

10 goblet lunges

5/5 strict press

Assault Intervals

6 x 40 sec easy, 20 sec hard

Rest 4 min

6 x 45 sec easy, 15 sec hard

Rest 4 min

6 x 50 sec easy, 10 sec hard


Aerobic Recovery

30-40 min rotation of

Row 250m @ easy pace

100' double front rack kb carry

100 heavy rope single skips

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