August 21, 2017
SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week COMPLETE
Phase 2 (Linear Progression) Week 2/4
Phase 3 (Clusters) Week 0/4
Phase 4 (Testing)
SWOD:
A1. Push Press 3 x 5
A2. Weighted Pull-Ups 3 x
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