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Day 1 - Strength & Conditioning (4th-9th Jun)


30 sec easy assault bike

12 pull aparts

30 sec dead hang on pull up bar (change grip each round)


Back squat

5x5 @75% with 1:30-2min rest between

8 Bulgarian split squats with KB front rack


5 KB front squat

5 KB lunges


Then rest 1min


12 leg extensions

15 calf raises


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5 min Assault bike with 5 second sprint every minute 8 Trap bar deadlifts Max pull-ups (under grip) (scale to ring row if need) X3 8 e/s Half kneeling DB press 8 e/s dumbbell row X5 12 deadbugs 20 Rus

Day 2 - Strength & Conditioning (29th Oct-3rd Nov)

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