ETAC
S w/u
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3 rounds
5 DBL KBS
5 DBL KB rack hold squat
30m DBL KB rack hold carry
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ME lower:
Zercher squat
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3x3 @ 80% of above weight
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3x5 rack pull @70%
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(aim for heavier weight with this rep scheme))
5x5 Deficit RDL (stand on box, use KB)
5x5 Bent over row
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5 min hold
Fe:2x 35lb kb
Ma:2x 53lb kb
*10 burpee pull up per drop
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100 tricep pushdown