GPP

Standard Warm Up

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WARM UP:

3x10 Hip Box

3x10 Jump Squat

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3x5 inchworm

3x30-60 Sec Low Squat Hold

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FOCUS:

Spend 3 min warming up on machine of choice (Ski/Row)

FOR TIME

2000m

Record per 500m Average and Stroke Rate

Full Rest

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CORE

4x 30 sec Dead Hang

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Cooldown:

100x Hollow Hold Lat Pull Down