ETAC

S w/u

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DB complex: 6x DL + 6x Bent row + 6x hang clean + 30m DB bear crawl

3 sets

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8min EMOM

3x deficit DL @ 70% + red bands

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25x BS @ 50% BW + 1k Row @ 2k pace 

2 sets, 5min rest between

*FE= .75% BW

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4x10 hyper

4x10 bird dog