ETAC

S w/u

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3x (6-1) pull up ladder

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6x 30m sled push

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100x banded Leg curl

100x banded triceps extension 

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6x 60/30 ski/row @ 2k-1/-2

Row R35

Ski R55

3min rest, repeat 6x 30/30 for 2 more blocks (18x total intervals)