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Day 3 - Strength & Conditioning (22nd-27th Oct)

1km easy paced row

20m heavy farmers carry (can use farmer carry handles)

8-10 strict toes to bar, knees to elbow or knee raises


Max L-sit

27 banded goodmornings

21 GHD sit-ups


Accumulate 60 push-ups on KB handles


Accumulate 100 banded pull-aparts

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Day 3 - Strengthg & Conditioning (29th Oct-3rd Nov)

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 Rus

Day 2 - Strength & Conditioning (29th Oct-3rd Nov)

10 e/s Lateral band walks 5 inch worms 10 banded squats X3 8 single leg KB Romanian deadlifts e/l(moderate weight) 8 reverse lunges from deficit (scale to normal if needed) X4 8 e/l Single leg squat (


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