Aerobic Base

S w/u

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Banded pull aparts

10-1 pull up ladder + 1-10 push

up ladder 

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1 mile run @ easy pace

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IWT

Phase 1:

7x DL @ 65-70% 1RM + 2min Empty sled push max meters

3 rounds, 2min rest

-5 minutes intermission

7x front squat @ 65-70% 1RM + 2:00 row @ 500/600m pace

3 rounds, 2min rest between 

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‘Death by 10m’