SELECTION PREP

10min Run/row/ski/ad

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2x5 wall sqt

3x15 sqt

3x10 KB RDL

3x10 (lunge + SLDL)

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Work to heavy DL

(Test 1RM if needed)

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5x3 @ 80%

Rest 3-4min between sets

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3x10 Hip bridge @ increasing weight

3x5 SLDL @ 75# or more

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2000m Row for time

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15min foam roll