ETAC

S W/U

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5x inch worm + 5x hollow lat pull down + 10x bird dog + 10x ball slam

2-3 rounds, rest some between

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10min EMOM

2x PP @ 45% + mini red bands

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10-1 Bench press ladder @ 55% 1RM 

+ 100m ski sprint 

1min rest between 

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4x 30m heavy DB bear crawl