Aerobic Base
2k row @ moderate pace
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5x air squat + 10x jump squat
3 rounds
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Box jump series (off of one,
immediate rebound onto another) @ 10”/16/20/24/30
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10 min EMOM
Min 1: 150m run
Min 2: 10x KBS*
*start with 16kg, go up each
round (16-20-24-28-32)
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Work to 70% of DL 1RM
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3x DL @ 70% 1RM into:
100m row sprints (all out)
3-4 mins rest (full rest)
7 rounds
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2k row @ moderate pace