
Day 3 - Strength & Conditioning (15th-20th Oct)
Prehab
5 minute assault bike with 5 sec sprint every minute
6 explosive push-ups
10 close grip bench press
15 banded pull aparts
X3
10 weighted step ups e/s
45 sec deadball hold
X4
200m row
12 slam balls
12 Russian KB swings (heavy)
X6