ETAC

S w/u

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3 rounds

15 KBS

15 GS

5 box jump

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ME lower: 3RM zercher squat

3x3 @ 80-85% of 3 or 1 rep max based on feel

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4 rounds

12 reverse hyper

12 hip bridge w/5 second hold at top

1 min rest 

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100 band pull apart

100 face pull

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4x 30/30 AB