ETAC

Mass gain WK 1

S w/u

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2x 30/30 push press @ 10-20# DB *Rest in OH hold*

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5x pull up + 5x ball slam + 10x push up

4rds

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W2H BP (80% or more)

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10x10 BP @ 55% 1RM

2min rest between

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4x10 seated DB/KB overhead press

4x10 DB curl

4x20 triceps pull down