Day 1 - Strength & Conditioning (7th-12th May)


4min AMRAP

4 inch worms

10 lunges and twist

12 squats

(Repeat sequence for 4 minutes. Move slowly with focus of opening up the legs for the front squats)

Front Squats 4 sets of 6-10 reps

(4 seconds down 1 second hold, then stand)

1min rest b/w

(Similar to last week. Except rest has dropped. Stay focused and stick to rest as much as possible, try hit same weight as last week)


8 E/L Single leg step ups (hold weight beside leg and do not alternate each step up. Switch legs after the 😎

Rest 1:30min b/w


8 Barbell RDL

8 goblet squats

X4 rest 1min b/w

2min GHD hold

20m farmers carry

20m lunges (body weight)

25 calf raises (in back room, light weight)


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