ETAC

S w/u

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Javorek Dumbbell Complex (SPEED)

6 x Bicep Curl +

6 x Military Press +

6 x Hi-Pull

6 x FSPP

6 x Bent Over Row

6 x Upright Row

6 x FSPP

Target: 3 rounds per 2 min sets, with 1 min rest between.

Complete 3 total sets

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100x Pull-up + 30x Get-up @ 25# + 100x Push-up + 30x Get-up @ 25# + 100x Atomic Sit-up + 30x Get-up @ 25# + 100x Air Squat + 30x Get-up @ 25# 

~45-60 min

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100x face pull

100x triceps push down