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

10 e/s Lateral band walks

5 inch worms

10 banded squats

X3


8 single leg KB Romanian deadlifts

e/l(moderate weight)

8 reverse lunges from deficit (scale to normal if needed)

X4


8 e/l Single leg squat (to box if needed)

Side plank (do one side the first round then switch to other side)

X4


12 goblet squat

8 explosive push-ups (reset each rep)

X4


20m suitcase carry (both sides)

Then 1:30min rest b/w

X5

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

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

Prehab 150m row 10x banded external rotations 20sec pec stretch (both sides) X3 5 rounds of 30 sec max strict pull-ups (scale to band or rings rows if needed) 30 sec rest 30sec max strict ring dips (s

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