ETAC
S w/u
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5 DBL KBS
5DBL KB rack hold squat
30m rack hold carry
3 rounds
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ME lower:
Front squat
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3x3@80% of above weight
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3x3 rack pull @85%
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3x8 BB hip thrust (heavy, pause at top and bottom)
3x10 BB lunge
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10 heavy KBS every 30 seconds for 5 min
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125 tricep pushdowns