ETAC
S W/U
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10-1 push up ladder
After each rung 3-5x pull up
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10x3 PP @ 65%
1min rest between
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3x15 BP @ 50%
(5x reps close, wide, comp grip)
2min rest between
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10x burpee + 400m run
4 rounds for time
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100x banded triceps extension
100x band pull apart
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5x 30/30 hollow hold