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The way to get started is to quit talking and begin doing. Walt Disney

For Rxed and advanced athletes this is a great benchmark. Five rounds of 140 reps with three minutes rest in between rounds makes this a great lactate threshold work out. If you are going to go at the Rxed push to finish the rounds close to 3 minutes each. For those who are scaling it modify the movements and reps to get you in consistently in that 3 minute range.