E-TAC : PE

S w/u

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Javorek DB complex (speed)

2min max rounds of:

6x curl + 6x OHP + 6x high pull + 6x FSPP + 6x Bent over row + 6x upright row + 6x FSPP

3 sets, 1min rest between. Target is 3rds per 2min set

NOTE: this complex is done for speed with 2x light DBs.

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In 15min window complete:

27-24-21-18-15-12-9-6-3

BikeErg Cal + BB thruster

*max cal on bikeErg in remaining time

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5min rest

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In 15min window complete:

27-24-21-18-15-12-9-6-3

skiErg Cal + overhead plate sit-ups @ 10/20#

*max cal on skiErg in remaining time

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3x (6-1) pull up ladder