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Week 12 · Day 3 · Block 3

Strength B · Pull + Hinge

≈ 40 MIN

Final deload. Easy volume to feel the patterns one more time before testing.

Path A · On-ramp

  1. Warmup: 5 min easy cardio, scapular pulls
  2. Pull-up, least assistance you can manage2 × 5
  3. Dumbbell Romanian deadlift2 × 10
  4. Dumbbell hip thrust2 × 12
  5. Seated cable row2 × 10
  6. Hanging knee raise2 × 10
  7. Cooldown: 3 min easy walking

Path B · Build

  1. Warmup: 5 min easy cardio, scapular pulls
  2. Weighted pull-up (vest or belt)3 × 4
  3. Dumbbell Romanian deadlift3 × 8
  4. Dumbbell hip thrust3 × 12
  5. Seated cable row3 × 10
  6. Hanging leg raise3 × 10
  7. Cooldown: 3 min easy walking