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Day 1 - Strength & Conditioning (26th to 4th)

Updated: Feb 25, 2018

Strength Day


Foam roll

Quads, IT Band, Abductors, Hamstrings, Thoracic

10 rolls on each side.


Back Squats 5x5 (Build to moderate weight and maintain across 5 sets)


3 sets of:

8 Bench press @70%

10 Bent over Rows

30 sec banded pull-apart hold

(1:30 Between sets)


3 sets of:

6 Single leg squats each leg (lower to box for scale)

8 KB Deadlift (Choose heavy weight)


Tabata Hollow Rock hold (20sec on 10sec off 8 rounds)


Any questions don't hesitate to ask our staff memebers



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