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| 400 m Run TT and Badger Results |
Dynamic Warm-up
Skill
Deadlift
Set 1 - 5 @ 55%
Set 2 - 5 @ 65%
Set 3 - 5 @ 75%
Set 4 - 3 @ 85%
Set 5 - 1+ @ 95%
After each set, rest 30 secs and then perform
5x10 Toes 2 Bar
Metcon
100 m Row TT
Rest 1 min
250 m Row TT
Rest 2 min
500 m Row TT
*record all 3 times
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