ETAC
STR WK7
s w/u
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100x mace 360
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DB complex: 6x of each
FDBR + LDBR + curl + FSPP + push up
3 sets, 1-2min rest
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W2H Seated DB OHP
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10x10 seated DB OHP @ 60%
2min rest between
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5x20 triceps pull down
5x 7-10 pull up
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6x 30m heavy farmers carry