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Day 3 - Strength & Conditioning (23rd-28th Apr)

Min1- 10 scap pull-ups + 10 scap push-ups

Min2- 8 burpees

Min3- 20m waiters carry plus 5 single arm strict press


Min4- 12 slow and controlled squats



12 front rack lunges (barbell or KB) moderate!

6 seated box jumps for height



6 Bulgarian split squats (two KB in each hand) e/s 4 sec pause at bottom

20sec half kneeling Palof press (e/s)



Tabata Hollow hold (20 sec on 10 sec off x8)


0-5min light pace assault bike

5-8min moderate assault bike

8-10min fast assault bike


(This gets hard! Don’t under estimate the first light pace. Use this to your advantage)

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