GPP

S w/u

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4 x 50% Pull-up Progression 

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10x KBS + 10x Alt. Dead Clean Thruster + 

12x Alt. Goblet Lateral Split Sqt + 

16x Alt. Reaching KB Dead Bug

3 rounds

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3 x 1000m Row/Ski @ 2k + 3/2 sec + 5 min Rest

*Increase Pace each round 

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100x Banded Face Pulls

100x Banded Prone Hamstring Curls