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Like Liam Neeson in Taken, to compete on American Ninja Warrior you’ll need a certain set of skills. Push around all the weights you want, if you don’t train right, you probably won’t conquer one obstacle. We spoke with Aaron Himelright, a competitive rock climber and parkour enthusiast who made it to the finals in Vegas on the show this year, to help create a workout that could prepare you for the competition. He stressed the importance of focusing on your grip, core, and overall endurance when training. With Himelright’s help, we’ve come up with a workout that will prepare you for the Rumbling Dice, Salmon Ladder, and other obstacles.

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Whether you’re trying to refine your archery skills or just get a leg up on the competition when it comes to office warfare, the BB Sniper mini crossbow from Uncommon Carry will fit the bill. Handmade out of stainless steel and equipped with a self-loading chamber, the BB Sniper is designed to hurl projectiles like toothpicks or mini BBs with surprising accuracy at a range of about 30-50 feet. Make sure to schedule some time for target practice because this addictive little crossbow can do some damage. Have fun, but avoid the sensitive areas.