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Day 3 - Strength & Conditioning (10th-15th Sep)


5 min assault bike (easy pace)

Every 1 minute 20m farmers carry

Max Deficit Push-ups (on KB handles)

1min rest

Max ring row (feet on box if possible)

1min rest


Sled pull

20 DB bicep curls (light for pump)

10 DB front raises (light for pump)

(Sled pull with rope, focus on strict pulling movements with the lats, no kipping in the pull)


100 hollow rocks

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