ETAC

S w/u

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800m sled drag @ 45# plate

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3x 1000m row/ski + 5min rest

*These are continuous 1000m reps, with rate changes at 500m, 250m, 250m. Reps start at 2k + 6-8 to start. Increase pace at least -2/-3 seconds with each rate

increase.

Row R 26/28/30+

Ski 44/46/48+

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3x (5-1) strict chest to bar pull up ladder

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100x band face pulls

100x band good morning