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Day 2 - Strength & Conditioning (15th-20th Oct)


12 banded pull-ups

20 sec dead hang

12 push-ups

20 sec nose to wall (wall walk)


8-12 Barbell strict press (heavy)

12 DB Bent over flyes (light)



Strict pull-ups


30 second plank

8-10 Single arm DB press

8-10 Bent over DB row

30 sec pull apart hold


50m farmers carry (heavy)

15 barbell curls

15 skull crushers


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