ETAC

S w/u

-

400m sled

-

1min of each

1. round the world

2. figure 8

3. alt snatch 

4. box step up

3 full rounds without setting Kb down

M @ 24kg

F @ 16kg 

-

6x 500m + 2min rests

@ 2k pace

-

100x of each:

triceps push down

band pull apart

face pull