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Day 3 - Strength & Conditioning (20th-25th Aug)

150m row

12 squats

9 sit-ups

6 push-ups

20m suitcase carry Left hand

20m waiters carry left hand (keep light focus on lock out)

20m suitcase carry right hand

20m waiters carry right hand

8 box jumps (quality, don’t let knees cave in)

8e/s single leg squats (to box or use band as support if needed)


Five rounds

12cal Assault bike

50m farmers carry (choose challenging weight KBs or DBs)

15 empty barbell bicep curls

10 DB/KB tricep extensions each arm.

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