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
(E/S)
Min4- 12 slow and controlled squats
X2
Then
12 front rack lunges (barbell or KB) moderate!
6 seated box jumps for height
X4
Then
6 Bulgarian split squats (two KB in each hand) e/s 4 sec pause at bottom
20sec half kneeling Palof press (e/s)
x4
Then
Tabata Hollow hold (20 sec on 10 sec off x8)
Then
0-5min light pace assault bike
5-8min moderate assault bike
8-10min fast assault bike
X2
(This gets hard! Don’t under estimate the first light pace. Use this to your advantage)