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| Wk1-D4 | Exercise | Sets | Reps | Time | RPE | Weight | Tempo | Rest | Video |
|---|---|---|---|---|---|---|---|---|---|
| Movement Prep | Foam Roll As Needed | 1 | 1 | 1min | 5 | n/a | Br NGSE | 0sec | |
| Cardio | Cardiac Output | 1 | 1 | 10min | 6 | BW | Br NGSE | 0sec | |
| Cardio | Tempo Intervals | 1 | 13 | 30W:60R | 6-7 | BW | Br NGSE | 0sec |
Movement Prep
Exercise
Foam Roll Upper Back
Sets
1
Reps
1
Time
1min
RPE
5
Weight
n/a
Tempo
Br NGSE
Rest
0sec
Strength SS1
Exercise
Down Dog/Up Dog
Sets
1-3
Reps
1-3
Time
n/a
RPE
6
Weight
BW
Tempo
Br NGSE
Rest
30sec
Strength SS1
Exercise
Tempo BB Bent Over Row
Sets
1-5
Reps
5
Time
n/a
RPE
7
Weight
45-115#
Tempo
Str 2-2-2-2
Rest
30sec
Strength SS1
Exercise
Dead Hang + Tempo Pull Up
Sets
1-3
Reps
10sec + 5
Time
n/a
RPE
7
Weight
BW/Assisted
Tempo
Str 2-2-2-2
Rest
30sec