ETAC

S w/u

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10-1 pushup ladder

*30m bear crawl on even rungs

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ME upper:

Wide grip BP

3x2 @ 80-85% of above weight

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4x6 weighted pull up

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5x5 seated DB OHP (aim for  heavier weight here)

4x12 JM press

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4 x 30m trap bar carry 

*increase weight each round

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 30m sled pull + 10 cal ski

5 rounds