Aerobic Base

S w/u

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2k row @ negative splits, ending

at 2k goal pace (i.e. 1:55, 1:50,

1:45, 1:40)

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Dislocates + pull-aparts (3x +

10-20x)

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Kettlebell complex

6x swing 6x squat 6x headcutter

3 rounds

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2x5 box jump 20”

2x5 24”

2x5 30”+

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10x front squat @ 60% 1RM +

10x box jumps @ 30”

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6x front squat @ 70% 1RM +

6x box jumps @ 34”+

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4x front squat @ 80% 1RM +

4x box jumps @ 38”+

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2x front squat @ 85-90% 1RM +

2x max height box jumps 

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2k row @ 10-15 seconds off of 2k

PR (i.e. 2k PR = 6:48, row ~ 7:00)