ETAC

S W/U

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20x dislocate

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10x DB PP + 15x band pull apart +

15x Band upright row 

3 rounds

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5x5 PP @ 55% + red bands

1min rest

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6x5 BP @ 65% 1RM

1min rest between

*2 sets each grip: close, wide, reg

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DB complex:

10-1 reps of each

bent row  + hang clean +  Push press + push up

*after each set 100m ski