GPP

S w/u

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5 min FLR ( minimal Drops)

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50x Light half TGU

50x Light TGU

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5x 30/30 row/ski/bike (30 sec sprint / 30 sec easy pace)

2 min rest

5x 30/30 row/ski/bike (30 on and 30 off)

2 min rest

1 min max Cal

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Foam roll/ mobility work