Day 1 - Strength & Conditioning (22nd-27th Oct)

10 cal

5 inch worms

10 lunges

X3


8 Deadlifts

X4 building across sets,


12 Lunges (DB or KB in each hand)

30 sec Wall sit (same weight in hand)

X5


Leg extensions

Jumping squats

21/18/15/12/9

Enjoy the burn


12 dead bugs

15 sit-ups

18 Russian twists

X4

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5 min Assault bike with 5 second sprint every minute 8 Trap bar deadlifts Max pull-ups (under grip) (scale to ring row if need) X3 8 e/s Half kneeling DB press 8 e/s dumbbell row X5 12 deadbugs 20 Rus

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