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


60 sec Assault bike

12 squats

9 sit-ups

6 push-ups


20m waiters walk plus 5 strict press (left)

20m waiters walk plus 5 strict press (right)

10 barbell Bent over rows

8 strict T2B or K2E

X5 (keep moderate. Make sure arm is locked out over head)

2-5 plyo push-ups

Max strict dips (parallel bars or boxes)

25 banded tricep extensions


25 bicep curls

25 DB skull crushers

X4 (choose a weight so last couple reps are challenging)

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