ETAC

S w/u

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DB complex: 6x of each

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

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M.E. Upper: 

Football bar BP

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3x6 FB bar Floor Press @ 70% (alt grip every 2x reps)

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5x10 weighted Dip

5x5 weighted pull up

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10x 30/30 ski