ETAC

S w/u

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3/5x pull up + 10x push up + 15x band pull apart + 15x band triceps push down

4 rounds

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M.E. Upper: 

3-board BP w/red bands

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4x12 BP @ 50%

(6x weak grip + 6x comp grip)

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10x dip + 5x pull up

5 rounds

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10x gorilla row +

30m DB bear crawl + 250m ski + 2min rest

3 rounds