ETAC

1x rope climb + 8x DBL KB clean & Press + 30m lunge

3-4 sets, rest some between

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6x 500m Row/ski + 2min rest

@ 2k pace 

row R26/28

Ski R46/48

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3x10 bird dog

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6x 30m waiter/suitcase carry

*1x KB over head 1x KB suitcase carry

can have different weights