ETAC
S W/U
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5x man maker + 10x KBS
3 sets @ increasing weight
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5x sumo DL @ (50% + 25% bands) + 5x box jump + 30sec hard bike
4 sets, 2min rest between
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5x PP @ (50% + mini red bands) + 5x box jump + 30sec hard Row
4 sets, 2min rest between
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500m Row @ 2k pace + 1min rest
500m row @ 2k-1/-2sec