ETAC

S w/u

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5 min TGU

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5x5 seated box jump

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row/ski

1250m @2k pace

*rest 5 min

500m 

*faster than 2k pace

*rest 3 min

250m 

*faster than 2k pace

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125 face pull

125 banded good morning

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5x30/30 hollow hold