Day 3 - Strength & Conditioning (16th-21st Apr)


20m waiters walk R and L

8 squats (slow and controlled)

8 burpees


6 e/l -Bulgarian split squats (3 sec pause at bottom) hold a KB in each hand

6 e/l Single leg glute bridges


20 sec on 10 sec off

1-Hollow hold flutter kicks

2- reverse ab crunch

3-hollow hold

4- v sits


(Rotate through exercises. Do 1 then 2, etc

5 sets

12 cal Assault bike sprint

Heavy sled push up and back

Rest 1 min b/w

(Every set is complete max effort)

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