ETAC

Session 1: Lift
S w/u
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10-1 GS + KBS ladder
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M.E. Bow bar Sqt
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10min EMOM
2x @ 75% of above
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6x30m heavy suitcase carry
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If conducting two sessions break here and conduct
the rest of the workout in session 2 if not conduct
the italicized portion below
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Session Break: 2-3hr break minimum
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Session 2: Ruck
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45min ruck @ 45# dry
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3x10 RDL
3x10 Bent row
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3x8ea pistol squat eccentric lower, use deficit or assistance if needed

Geoffrey Miller