ETAC
STR
S w/u
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DB complex: 6x reps of each
LDBR + High pull + FDBR + curl + PP + pull up
3 sets, 2min rest between
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W2H Multigrip bench press
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10x BP @ 65% + 10x BB Bent over row
5 sets, 2min rest between
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10x Push press @ 25/40# DBs + 30m bear crawl med ball push @ 50/80#
5rds for time
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4x 30/30 Airdyne for max cal