GPP

S w/u

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10-1 ladder

sqt + push up + KBS

F @ 12-16kg

M @ 24-32kg

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10x KBS + 2min row/ski

M @ 32kg or more & 500m+

F @ 20kg or more & 400m+

3 sets, 2min rest between

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10x GS + 2min row/ski

M @ 32kg or more & 500m+

F @ 20kg or more & 400m+

3 sets, 2min rest between

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5x 90sec FLR