ETAC

S w/u

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400m sled

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4x 2000m + 3min rest

1.@ 2k + 17sec 

2.@ 2k +15sec

3.@ 2k+ 12sec

4.@ 2k +10sec

Row R22/24/26/28

Ski R42/44/46/48

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100x of each:

triceps push down

band pull apart

face pull

seated leg curl