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12/29

Updated: Dec 29, 2025

Strength

Back squat-1x5 with pause, 1x20

Then build a heavy 7

Then 4x5


4 rounds-Building sets

8 db thrusters

8/8 split stance or single leg Romanian deadlifts

Hollow rocks-30 seconds


conditioning

3 rounds for time-7 minute cap

8/8 alternating lateral step jumps

50 ft walking lunges

5/50 flutter kicks

 
 
 

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