ETAC

S w/u

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3x10 bird dog

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2x 30/30 sqt 

2min rest

2x 30/30 split jump

2min rest

2x 30/30 KBS

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10x2 bow bar @ 50% + 25% bands

1min rest between

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2x DL @ (60% + 25% bands) + 2x seated box jumps

10 sets, 1min rest between

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30-20-10

KB rack hold step up + ball slam

M @ 2x 16kg KB

F @ 2x 10/12kg KB

*steps = per leg