ETAC

S W/U

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3x10 sqt ( BS, FS, OHS)

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10x Knee jump + broad jump

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M.E. lower:

Deadlift

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4x1 Dl @ 60% into pins at sticking point for 3-5sec

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4x10 hyper

4x8 B-stance RDL

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3x1min farmers carry death march