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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

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