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Day 3 - Strength & Conditioning (25th-30th Jun)

Prehab

8 min AMRAP

60 sec bike

10 Plank to press

10 banded external rotations


10 hollow rocks

10 sit-ups

10 reverse crunches

X5 (1min rest b/w rounds)


30 min AMRAP

1km row

10 ring rows

10 push-ups

20 box jumps

50 double unders (100 skips)

1km run

10 ring rows

10 push-ups

20 box jumps

50 double unders

3km Assault bike

10 ring rows

10 push-ups

20 box jumps

50 double unders


(Move through consistently. Don’t rush and focus on quality movement).

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