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Program Week of 30DEC19

PREP: 10m Coach’s Discretion MONDAY (Long Strength – Push, Carry, Hinge; Endurance Grind) Strength CAP20 6 Rounds of 10 Double Seated Military Press 120′ HDSB

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Week of 23DEC19

PREP: Coach’s Choice 10m MONDAY: Short Strength, Endurance Intervals, Chassis Integrity Sadist Circles 3m Strength RFQ12 Nasal-Only 5/5 Seated Seesaw Presses 120′ HDSB Carry 20

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Week of 16DEC19

PREP: 10m, Coach’s Discretion MONDAY: Long Strength, BTQ Strength CAP30 5 Rounds of 12-15 Double Floor Presses 8 Heavy Goblet Squats 20 Pullaparts and 10

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PowderStrong P2 W6

PREP5m Flow3 Rounds– 20 Deadbugs (Unloaded)– 20 Calf Raises (Loaded)– 20 Dimmel Deadlifts (Loaded) DAY 1 (Monday and Tuesday) Strength I RFQ15 8/8 Single-Leg Deadlifts

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Programming Week of 09DEC19

Prep: 10m, Coach’s Discretion MONDAY: Short Strength, EMOM, Chassis Integrity Grind Strength RFQ12 5/5 Standing Seesaw Presses 5/5 Alternating Rear Lunges 20 Band Pullaparts EMOM15

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