ETAC

S W/U

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10-1 push up ladder + 15m bear crawl between rungs

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10min EMOM

3x PP @ 50 % + mini red bands

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5x BP @ 55% + 25% bands + 5x Ball slam 

5 sets, 1min rest between

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400m run + 10x dip + 10x DBL KB C&P

4 rounds for time

@ 16/24kg