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

10 cal

5 inch worms

10 lunges


8 Deadlifts

X4 building across sets,

12 Lunges (DB or KB in each hand)

30 sec Wall sit (same weight in hand)


Leg extensions

Jumping squats


Enjoy the burn

12 dead bugs

15 sit-ups

18 Russian twists


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Day 3 - Strengthg & Conditioning (29th Oct-3rd Nov)

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

Day 2 - Strength & Conditioning (29th Oct-3rd Nov)

10 e/s Lateral band walks 5 inch worms 10 banded squats X3 8 single leg KB Romanian deadlifts e/l(moderate weight) 8 reverse lunges from deficit (scale to normal if needed) X4 8 e/l Single leg squat (

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