Day 1 - Strength & Conditioning (23rd-28th Apr)


100m row

12 banded lateral walks

12 banded squats



Build to a heavy single back squat

(take as many sets as needed as well as rest. The idea is to build to a 1 rep max. Remember to be safe and grab a spot if needed. Form comes first!)


8-12 Back squats @65% of today’s best lift

15 Stiff legged deadlifts (keep this light)!

20 body weight lunges



25 Russian twists

30 second hollow hold

5 wall walks (for quality, try touch nose or chest to wall)


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