ETAC

S W/U

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DB complex: 6x of each

LDBR + FDBR + high pull + curl + OHP + push up

3 sets, 1-2min rest between

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12x3 PP @60%

1min rest between

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25x banded triceps pull down + 25x band pull apart

4sets, rest as needed between

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21-15-9

Burpee + KBS @ 23/32kg