Day 1 - Strength & Conditioning (28th May-2nd Jun)

Prehab

7min AMRAP (slow keep moving as warm up)

150m row

10 ring rows

10 squats

20 sec hang from pull-up bar


Back squat

5x5 @70% of last weeks 1 rep

(1:30min rest b/w)


6 e/l Bulgarian split squats (DB or KB in each hand)

30sec wall sit with KB

X4


One leg KB Romanian deadlift

8e/l

12 glute bridges

X3


100 hollow rocks

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