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Day 3 - Strength & Conditioning (26th to 4th)

4 sets of:

8 Front Squats

20 second side plank (change side for the plank each round)

4 sets of:

30m Farmer Carry (heavy)

8-12 Ring Push ups (Scale to normal push ups if needed)

3 sets of:


Every 3 minutes for 4 sets (12 minutes) complete:

10 Calorie Assault Bike Sprint

Heavy Sled Push (up and back)

*Both done as fast as possible. More rest the faster it is completed.

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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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