ETAC

S w/u

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5x pull up + 10x hollow hold banded lat pull down + 15x band pull apart

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M.E. Upper: 3 board football bar BP

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3x set max rep strict pull up

2min rest between

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4x12 t-bar row

4x12 Rolling DB press

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30-20-10 reps of each

DB snatch @ 20/40# + push up