2k Prep : RCVY

5min warm up

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3x (1-5) pull up ladder

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20min KB complex practice

Single arm KB complex:

Swing + Snatch + swing + C&P + windmill + TGU

*start light and work your way up in weight based on feel during the 20min

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10x 400m row + 2min rest

@ 2k-1sec to start

*increase pace throughout if possible

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Kurtis Frasier