MOE

Dislocates

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BB complex: 6x of each

DL + BR + HC + FS + PP + BS

3rds

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MOE: DL

1x10 @ 30-50%

3x5 50/60/70%

1x3 @ 80% 

1x2 @ 90% 

-

5x5 BS @ 50% + 25% bands

1min rest

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BP

1X10 @ 30-50%

4x5 @ 50-70%

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10x 30/30 Row @ 5sec faster than 2k pace