ETAC

S w/u

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5x strict pull up + 10x hollow hold banded lat pull down + 15x band pull apart

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M.E. Upper: 

2 board BP

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3x sets max rep strict chest to bar pull up

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4x12 t bar row

4x12 rolling DB press

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30-20-10 reps of each

DB snatch @ 40# + push up