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Day 1 (Strength & Conditioning 2nd-7th Jul)


200m row

12 glute bridges

8 squats


Box squats 5/5/3/3/1/1

1min rest b/w (increasing weight each set)

8 e/L Single leg RDL (light but challenging)

20m walking lunges DB or KB held by side


6 e/L Single leg squats

(scale to sitting on box if can’t control)

6 Box jumps

(quality, land softly reset each time)

Tabata hollow hold 20 on 10 off (scale to reverse tabata if need 10 on 20 off x8)

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