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Week of 23SEP19

EMPHASIS: Calves and Hamstrings PREP (15)– 3m Flow3 Rounds– 30s External Oblique Opener– 60′ Low Crawl– 30s Calf Raises– 30s Dimmel Deadlifts (SBall or KB,

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Week of 16SEP19

FOCUS/EMPHASIS: Lats, Shoulder Arch External Torque Prep5m Flow2 Rounds– 30s Floating Table Breathing (I-go/you-go)– 30s Band Lat Pulls– 2x30s Lat SBall Presses Monday (Long Strength,

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Week of 09SEP19

Prep:– 5 minute flow3 Rounds– 60′ Crawl– 1/1 Arm BarSadist Circles Monday (Moderate Strength (Ps/H), Endurance Intervals, Short Chassis Integrity) STRENGTH RFQ20– 8/8 Single Leg

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Week of 02SEP19

Prep:– 5 minute flow3 Rounds (PC: 2 Rounds)– 30′ Frog Crawl– 10 KB Swings– 5 Goblet Squats, Hold #5– 5/5 Haloes Tuesday (Prehab, Long Endurance

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Week of 26AUG19

PRIORITY: Overhead MobilityPrep:– 5 minute flow2 Rounds– 30s Plank-Bear Cycles– 30s Shoulder Opener– 60s Overhead Plate Hold Monday (Moderate Strength (Ps/H), Endurance Intervals, Short Chassis

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