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Day 3 - Strength & Conditioning (13th-18th Aug)


150m row

12 pull aparts

10 banded external rotations e/s


20m deadball carry (carry ball out in front)

12 double KB deadlift (heavy)


10m sled push

10m sled pull (rope attached)

Straight into

12 DB bicep curls

12 Hammar curls

30 sec rest


50m farmers carry (DB or KB) heavy

50m lunges


Tabata 20sec on / 10 sec rest

(Rotate between exercises)

Hollow rocks

Hollow hold flutter kicks

X8 (4min)

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