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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.

Path A · On-ramp

  1. Warmup: 5 min easy movement, scapular hangs
  2. Strict pullup, or band-assisted2 × 4
  3. KB swing, two-hand2 × 12
  4. KB single-leg Romanian deadlift2 × 6 / side
  5. KB bent-over row, single arm2 × 8 / side
  6. Side plank2 × 20s / side
  7. Cooldown: 3 min walking

Path B · Build

  1. Warmup: 5 min easy movement, scapular hangs
  2. Weighted pullup (vest)3 × 4
  3. KB swing, single-arm3 × 10 / side
  4. Turkish get-up3 × 2 / side
  5. KB bent-over row, single arm3 × 8 / side
  6. Side plank3 × 30s / side
  7. Cooldown: 3 min walking