ETAC
S w/u
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3x10 bird dog
3x10 KBS
3x5 Box jump
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5x sumo DL @ (55% + 25% bands ) + 2x broad jump + 10cal AD
3 sets, 2min rest between
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5x back sqt @ (55% + 25% bands ) + 5x reverse band jumps + 5x heavy KBS
3 sets, 2min rest between
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4x15 hyper
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50x strict pull up
rest as needed