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Rd1
3x
ARC/ELLIPTICAL
TEMPO RUN (5S/10S)
1
30s
...
...
AB-WHEEL
ROLL-OUT
2
12
rd 2
5x
ARC/ELLIPTICAL
RUN (50% EFF.)
1
12
Rd 3
2x
ARC/ELLIPTICAL
RUN (50% EFF.)
1
12
...
...
AB-WHEEL
ROLL-OUT
2
14
rd4
2x
ARC/ELLIPTICAL
RUN (50% EFF.)
1
12
...
...
AB-WHEEL
ROLL-OUT
2
5
...
...
ARC/ELLIPTICAL
RUN (MAX EFF.)
3
14
...
...
BARBELL
DEFICIT DEADLIFT
4
12
...
...
STATIONARY BIKE
TEMPO RIDE
5
:30
...
...
...
...
1
...
Warm Up
...
...
...
1
...
Warm Up
...
...
...
1
...
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
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