ETAC

S w/u
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5-10min warm up run zone 2 effort only
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Tempo Run
5 min at 75% effort
5 min at 80% effort
5 min at 85% effort
5 min at 90% effort
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3x5 1sec up max time lower pull-up
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10x Pushup every 30s for 5min
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800m sled drag