Day 1 - Strength & Conditioning (1st-6th Oct)

Back squats


5x5 at 65%

1:30min rest b/w

5 sets of:

10 bench press

10 barbell RDL

12 split squats each leg

8 KB RDLs each leg

30 second single leg balance e/s

(moving weight around while balancing)


30 sec GHD hold

20 GHD Sit-ups

30 sec GHD hold

10 GHD sit-ups

30 sec GHD hold

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