ETAC

S w/u

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DB Complex; 6x of each

LDBR + FDBR + Curl + Man maker

3 sets @ increasing weight

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M.E. Upper: 

Push Press 

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4x1 @ 85% 

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5x weighted pull up + 10x dip

5 rounds

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max rep LDBR @ 25# or more

3 sets, full rest between