ETAC

S w/u

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8 min TGU practice

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7x500m row/ski

*2 min rest

*2k pace

*Row R26/28

*ski R46/48

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4x20 light barbell hip thrust (pause at top)

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100 band pullapart

100 leg curl

(50 with toes pointed towards each other, 50 heels together)