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Day 1 - Strength & Conditioning (21st-26th May)

Prehab

150m row

12 lunges

9 situps

6 push-ups

X3


Back squat

5/5/3/3/1/1

(Bit different this week. Go heavy each set and increase across if you can. Don’t have to go for 1rm but if feeling good why not. Rest 1min between sets early and 1:30 rest later)


3 sets of 10 Romanian deadlift

(Slow controlled reps. Don’t have to touch ground each round)



10 back rack lunges

15 Cossack squats (slow controlled no weight)

20 goblet squat (light weight)

X4


Accumulate 2min GHD hold

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