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PowderStrong P1, W4

PREP (12)– 3m Flow3 Rounds– 2×15′ Glute Med Monster Walk– 30s Banded Tempo Squats– 2x30s Split Squats– 15 Ball Slams DAY A Strength I RFQ12I-go/you-go–

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Week of 21OCT19

PREP:3m Flow3 Rounds of– 10/10 Tempo Split Squats– 5/5 Haloes– 2/2 Down & Ups MONDAYLong Strength (Push, Pull, Carry) & Intensity & Chassis Integrity Intervals

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Week of 07OCT19

PREP (7m)– 3m Flow3×60′ Crawl– Low– Frog– Lizard5 Rounds of (10m)– 10 Swings– 5 Squats– 3/3 Haloes Monday (Push/Pull, Carry; Intensity) Strength 25m5 Rounds:– 5/5

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Week of 30SEP19

EMPHASIS: External Torque of Hip Arch Prep: – 5m Flow– Sadist Circles3 Rounds– 30′ Monster Band Ninja Walk– 30′ Monster Band Heel Walk– 30s Tempo

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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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