6WLT

S w/u

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3x10 sqt

3x5 goblet sqt w/5sec pause

3x5 box jump

3x8 heavy KBS

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W2H DL (80-85%)

3x DL @ 80% + 5x Heavy KBS

5sets, 2min rest between

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10min AMRAP

10x Goblet sqt + 10cal AD + 30m Lunge

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5x20 crunch

2nd training session:

10min light aerobic warm up (row/run/ski/bike)

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10x 90sec work/60rest rest

Row/Ski 2k +7sec

Run @ slower than 1 mile pace ( 7out of 10)

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10min foam roll