September 11, 2017
SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week COMPLETE
Phase 2 (Linear Progression) Week COMPLETE
Phase 3 (Clusters) Week 1/4
Phase 4 (Testing)
SWOD
A. Every 90 Sec x 6 Sets:
3-12 Chest to Bar Pull-Ups
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