ETAC

S w/u
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10min run warm up routine focus on form building movements
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8x40 seconds at 85% effort / 20 seconds at 60% effort
2 min easy jog at 50%
8x40 seconds at 85% effort / 20 seconds at 60% effort
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400m 70# object carry
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50x Hand release pushup
25x Strict chest to bar pullup
5min plank/FLR