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Day 1 - Strength & Conditioning (20th-25th Aug)

12 banded good mornings

12 banded squats

12 banded lateral walks


Back squats







5 Bulgarian split squats (3 second hold at bottom) (each set heavy with dumbbells)

30second hollow rock


8e/l Single leg Romanian deadlifts

12 glute bridges (3 second hold at top)

Tabata ab Mat sit-ups

(20 sec on, 10 sec offx8)

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