ETAC

s w/u

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Db complex: 6x of each

LDBR + FDBR + high pull + curl + OHP + push up

3 sets, 1-2min rest between

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5x5 BP @ 60% + 25% bands

1min rest between

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25x banded triceps pull down + 25x band pull apart

4 sets, rest as needed between

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5x burpee + 60m suitcase carry (change hands @ 30m) + 200m run

4 rounds for time