ETAC

Mass gain WK2

S w/u

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10-1 Push up + mace 360 ladder

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 W2H BB strict press

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8x BB strict press @ 60% + 5x pull up + 2min rest

8 rounds

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3x (10x LDBR + 10x FDBR)

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4x25 banded triceps extension 

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100x sit up