ETAC

S w/u
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10min run warm up routine focus on form building movements
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4x90 seconds at 85% effort / 30 seconds rest
2 min easy jog at 50%
4x90 seconds at 85% effort / 30 seconds rest
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400m 100# above the belt object carry
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50x Hand release pushup
25x Strict tempo chest to bar pullup
5min Total plank/FLR