Day 3 - Strength & Conditioning (12th-17th Mar)

5 minute Assault Bike (easy pace, every minute sprint for :05 seconds)


20m Suitcase Carry (right)

20m Suitcase Carry (left)

20m Waiters Walk (right) - keep weight light, lock arm out overhead.

20m Waiters Walk (left)


with 2 light plates perform 4 sets of:

9 Front Raises

9 Side Raises

9 Bent Over Raises

straight into

:30 second banded pull a part hold


5 rounds of:

:20 second Assault Bike Sprint (make sure this is an all out sprint effort)

20m Farmer Carry

2 minute rest between rounds

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