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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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When it comes to the daily uniform, there are few things as important as pair of comfortable, stylish and well-fitting pants. That’s where Flint and Tinder comes in with their bestselling 365 Pant. These year-round essentials have the cut of a jean, the feel of a chino and the stretch of a performance pant, which makes them unlike anything else on the market. As if being the perfect combination of all your favorites wasn’t enough, they’re available in multiple fits (slim, straight, tapered, jogger) and colors so you’re covered for work, travel and play.