E-TAC : IWT

Standard w/u

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2x10 dislocate

2x 30m lunge

2x 30m single arm overhead lunge

2x20 push up

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Warm up BB lunge

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20x BB lunge (10x each leg) @ 95# or more + 2min Row/Ski @ 550m or more + 2min rest

3 rounds

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5min intermission (including last 2min rest)

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10x BP @ 65% 1RM + 2min step up w/ 12kg Bulgarian bag + 1min rest

3 rounds

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5min intermission (includes last 1min rest)

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5x pull up + 10x dip + 5x chin up + 6x heavy KB clean (3x each side)

5rds

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mobility work