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Week of 02DEC19

PREP5m Flow2 x 60′ Crawl (Twisted Lizard, Monkey)3 Rounds:– 10 Swings, 5 Squats, 3/3 HaloesSadist Circles MONDAY: Moderate Strength (Hinge, Carry, Ground Work), Endurance Intervals,

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Week of 25NOV19

PREP (15m) 5m Flow 50 Ab-Loaded Flutter Kicks (SBall or KB held on belly) 20/20 Psoas Pulses 20/20 Single-Leg Calf Raises 20/20 Table Hamstring/Glute Pulses

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Week of 18NOV19

PREP5m Flow3 Rounds:– 10 KB Swings– 5 Goblet Squats– 5/5 Haloes MONDAY (Long Strength/Prehab, BTQ) Prehab 10mCoach’s Discretion Strength 25m6 Rounds of:– 8/8 Single-Leg Deadlift–

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PowderStrong P2 W3

PREP (15)5m Flow3 Rounds of:– 10 Swings– 5 Squats– 3/3 Kettlebell HaloesPREHAB (5)2 Rounds of:– 30s Monster Dance– 30s Floating Table MONDAY & TUESDAY I.

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