ETAC

S w/u

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

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ME upper:

Axle bar PP

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3x1 @90% of above weight

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4x8ea single arm bent row

4x8 DB incline BP

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5 rounds

6 alt. Kb snatch + 30m DB bear crawl

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100 band pull apart

100tempo band leg curl (1 sec in, slow release)