ETAC

Session 1: Lift
S w/u
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5x Strict pull-up
10x hollow hold banded lat pull down
15x band pull apart
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M.E. Narrow grip BP
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10min EMOM
2x @ 75% of above
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400m SA KB suit case carry w/ 10x burpee penalty for setting the KB down
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If conducting two sessions break here and conduct
the rest of the workout in session 2 if not conduct
the italisized 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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4x10 Shoulder press
4x10 Rolling tricep
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30-20-10ea
DB/KB snatch @ 40# + Push up