ETAC
S w/u
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3x10 bird dog
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5x BB Jump Sqt + Box jump ladder
5 sets, 1min rest between
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12x2 bow bar @ 55% + 25% bands
1min rest between
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2x DL @ (55% + 25% bands) + 5x heavy KBS
12 sets, 1min rest between
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10x KBS every 30sec for 5min
M @ 24kg or more
F @ 16kg or morel