E-TAC : STR

S w/u

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5x GS + 5x RDL + 5x OHP + 5x pull up + 15x push up

3rds

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Warm up bench press & BB bent over row

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10x BP @ 60% + 10x BB bent over row + 2min rest 

5 rounds 

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5x15 skull crusher

4x25 triceps band extensions 

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50x strict pull up

Do what ever rep scheme you want just get in 50x quality reps