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Week 9 · Day 3 · Block 3

Strength B · Pull + Hinge

≈ 45 MIN

Weighted pullups and the get-up enter for Path B. Full range; controlled tempo. Target RPE 7-8.

Path A · On-ramp

  1. Warmup: 5 min easy movement, scapular hangs
  2. Strict pullup, or weighted +10 lb4 × 5
  3. KB swing, two-hand, heavy intent4 × 15–20
  4. Sandbag clean4 × 6–8
  5. Ring row4 × 10–12
  6. Side plank4 × 40s / side
  7. Cooldown: 3 min walking

Path B · Build

  1. Warmup: 5 min easy movement, scapular hangs
  2. Weighted pullup (vest)4 × 6
  3. Double KB swing4 × 12–15
  4. Turkish get-up4 × 2 / side
  5. Ring row, feet elevated4 × 10
  6. Side plank4 × 50s / side
  7. Cooldown: 3 min walking