Day 3 - Strength & Conditioning (19th-24th Mar)


5 min Assault bike with 5 second sprint every minute


8 Trap bar deadlifts

Max pull-ups (under grip) (scale to ring row if need)

X3


8 e/s Half kneeling DB press

8 e/s dumbbell row

X5


12 deadbugs

20 Russian twists

12 ab Mat sit-ups

X4


Every 3 min

Heavy sled push (4 laps: up, back, up, back)

Heavy dead ball walk (4 laps: up, back, up, back)

X4

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