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5 min Assault bike with 5 second sprint every minute 8 Trap bar deadlifts Max pull-ups (under grip) (scale to ring row if need) X3 8 e/s...

10 e/s Lateral band walks 5 inch worms 10 banded squats X3 8 single leg KB Romanian deadlifts e/l(moderate weight) 8 reverse lunges from...

Prehab 150m row 10x banded external rotations 20sec pec stretch (both sides) X3 5 rounds of 30 sec max strict pull-ups (scale to band or...

1km easy paced row 20m heavy farmers carry (can use farmer carry handles) 8-10 strict toes to bar, knees to elbow or knee raises X5 Max...

Prehab 10m waiters walk out and back (light) 10 scap pull-ups 10 banded pull aparts Barbell Bent over rows 8/8/8/8 building across sets 8...

10 cal 5 inch worms 10 lunges X3 8 Deadlifts X4 building across sets, 12 Lunges (DB or KB in each hand) 30 sec Wall sit (same weight in...

Prehab 5 minute assault bike with 5 sec sprint every minute 6 explosive push-ups 10 close grip bench press 15 banded pull aparts X3 10...

Prehab 12 banded pull-ups 20 sec dead hang 12 push-ups 20 sec nose to wall (wall walk) X2 8-12 Barbell strict press (heavy) 12 DB Bent...

Prehab 20 cal easy row 20 sec wallsit 20 sec lunges X3 Taking a break from the strength cycle for a couple of weeks just to keep things...

Prehab 20sec Assault bike 20m farmers carry 12 lunges X3 50m double KB front rack carry 50m waiters carry R 50m waiters carry L X3 ...

Prehab 20 banded pull aparts 20 sec dead hang 20 top of ring hold 20 cal row X2 Build to 1RM bench press Heavy as you can trying to get a...

200m row 12 glute bridges 8 squats X3 Build to 1RM back squat Heavy as you can trying to get a new 1RM. Be safe and make for priority,...

Prehab 30 second dead hang (breathe change grip) 10 scap pull-ups 10 scap push-ups 30 sec pull apart hold X3 Bench press Deload 5x5 @65%...

Back squats Deload 5x5 at 65% 1:30min rest b/w 5 sets of: 10 bench press 10 barbell RDL 12 split squats each leg 8 KB RDLs each leg 30...

40 min AMRAP @ moderate pace 800m run 30 cal assault bike 400m sand bag run 30 cal row 20 GHD sit-ups Try and hold a steady pace for the...

Prehab 30 second dead hang from rig (nose breathing only) 10 banded pull aparts 30 second thoracic foam roll (upper back) X4 Bench press...

Prehab Min 1- 40 sec bike/row or ski Min2- 6 stiff legged deadlifts+6 back squats Min3- 40 sec bike/row or ski Min4- 4 inch worm+ 6...

Prehab 60 sec ass bike 12 squats 9 sit-ups 6 push-ups X4 20m waiters walk plus 5 strict press (left) 20m waiters walk plus 5 strict press...

Prehab 12 Banded pull-aparts 30 second dead hang 8 push-ups 30 second plank X3 Bench press 3@80% 1@83% 3@80% 1@85% 3@80% 1@87% 8-10...