Welcome to our final week before taking on the Hero workout, Murph, next Monday.

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Start with a ladder in which you can try to hold a consistent pace on the way back down.
Follow that with a single-leg squat and bike interval-style couplet.
Work through a sprinty kettlebell workout midweek.
Develop your capacity for barbell cycling and gymnastics skill under fatigue on Thursday.
Build grip and shoulder stamina with a high-rep lifting complex on Friday.
Enjoy some fun with dumbbells to kick off the weekend.
Round out the week with a familiar partner workout.