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Week 7 · Day 3 · Block 2

Strength B · Pull + Hinge

≈ 40 MIN

The bar is your strength asset now. Full range; controlled tempo. Target RPE 8.

Path A · On-ramp

  1. Warmup: 5 min easy movement, scapular hangs
  2. Band-assisted pullup, or first strict reps4 × 5–6
  3. KB swing, two-hand4 × 20
  4. KB single-leg Romanian deadlift4 × 8 / side
  5. KB bent-over row, single arm4 × 10 / side
  6. Side plank4 × 40s / side
  7. Cooldown: 3 min walking

Path B · Build

  1. Warmup: 5 min easy movement, scapular hangs
  2. Strict pullup4 × 8
  3. KB swing, single-arm4 × 12–15 / side
  4. KB single-leg Romanian deadlift4 × 10 / side
  5. KB bent-over row, single arm4 × 10–12 / side
  6. Side plank4 × 50s / side
  7. Cooldown: 3 min walking