ETAC

S w/u

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10-1 pushup ladder +15m  bear crawl after each rung

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ME upper:

Sling shot BP

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3x8 floor press

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4x12 JM press

4x12 reverse grip BB bent row

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5 rounds

6 alt. Kb snatch + 30m DB bear crawl

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100 band pull apart

100 band leg curl