E-TAC : STR

Standard w/u

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30m lunge

2x 30m Single arm OH lunge @ 15# DB

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5x goblet sqt + 5x seated box jump

3 rds

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W2H Banded Back sqt

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4x4 banded back sqt @ 80% (w/band tension)

3-4min rest between

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3x8 heavy banded KBS (explosive and deliberate)

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12min AMRAP

5x box jump +

8x Goblet sqt +

10cal AD