ETAC
DELAOD
S W/U
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3x10 sqt ( BS, FS, OHS)
*After each set 60m suitcase carry each arm
M @ 24kg
F @ 16kg
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Work to 1x DL @ 80% 1RM within 5 sets
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4x10 RDL @ 30% DL 1RM
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30sec box jump + 1min step + 30sec box jump + 30sec rest
4 sets
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100x seated band hamstring curl
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10min conversation pace row/ski/bike