ETAC

S w/u

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single arm KB complex:

10x Swing + 8x C&P + 6x SN + 4x Windmill + 2x TGU

2 sets each arm with a light KB

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M.E. Upper: 

Reverse band BP 

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3x3 @ 80-85%

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4x15 Dip

1-2min rest

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50x man maker @ 2x 20/30# DB