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Day 3 - Strength & Conditioning (27th Aug-1st Sep)


Tabata row 20 sec on 10 off x8 (4min)

(Start light, increase intensity as you go)

Min 1 -max strict pull-ups

(if cannot get 3 scale to ring rows or band)

Min 2 - 30-40 second plank

Min 3- max ring dips (can use parallel bars)


10 close grip bench

15 pull aparts

20 second dead hang (nose breathing only)

50 KB suitcase carry (switch hands at 25m)


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