GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

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WARM UP

2x(5-1) pull up ladder

100m farmers carry after each rung

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FOCUS

25x KBS 

1 min row/ski @ 2k or faster

2 min test

4 rounds

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ACCESSORY

6x 30/30 sec alt static single arm side hold

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CORE + COOLDOWN

4x 20/10 sec Copenhagen side plank