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Week 5 · Day 3 · Block 2

Strength B · Pull + Hinge

≈ 45 MIN

The ring row joins the pull day. Full range; controlled tempo. Target RPE 7.

Path A · On-ramp

  1. Warmup: 5 min easy movement, scapular hangs
  2. Strict pullup3 × 5–6
  3. KB swing, two-hand3 × 15–20
  4. KB single-leg Romanian deadlift3 × 8 / side
  5. Ring row3 × 10–12
  6. Side plank3 × 30s / side
  7. Cooldown: 3 min walking

Path B · Build

  1. Warmup: 5 min easy movement, scapular hangs
  2. Weighted pullup (vest)4 × 5–6
  3. KB swing, single-arm4 × 12 / side
  4. Sandbag over-shoulder4 sets
  5. Ring row, feet elevated4 × 8–10
  6. Hanging leg raise4 × 8
  7. Cooldown: 3 min walking