ETAC

S w/u
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10min run warm up routine focus on form building movements
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4 x 3 min at 90% effort / 60 sec rest
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5min each arm suitcase hold
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PT test practice:
ex:
3x Max effort tempo pull-up max rest between sets
2min Max effort hand release push-up
90s Max effort hand release push-up
30s Max effort hand release push-up
max effort plank