Aerobic Base

S w/u

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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

2 sets

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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