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PREP EST12

  • 5m Flow (Play)
  • 2 Rounds of
    • 60′ Crawl (Play)
    • 10 Goblet Squats
    • 2×3/3 Half-Kneeling Haloes
    • 30s Floating Table

MONDAY & TUESDAY

Strength
RFQ15
Hinge, Pull
Internal Torque; Prepare

  • 15 Romanian Deadlifts
  • 12/12 Zane Rows (Targeting Teres Major)
  • 25 SBall Pec Presses

Redline
GRIND 10m; Perform

  • 1/1 Down and Up
  • 3 Clean and Press
  • 10 Over-Bag Lateral Jumps

Chassis Integrity

  • 3x3x30/10
  • Russian Twists
  • Plate Deadbugs
  • Plank Shoulder Taps