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


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


One leg KB Romanian deadlift


12 glute bridges


100 hollow rocks

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