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


20 cal easy row

20 sec wallsit

20 sec lunges


8-12 Back squats reps heavy

12 Banded squats


6 Single leg lowers each leg (low as possible, use a box if necessary)

2 max broad jumps


15 Single leg DB hip thrusts @20% body weight

Max back extensions


Max weighted lunges (heavy, should not be more then 25 lunges all up)

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