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Day 3 - Strength & Conditioning (30th Apr-5th May)

20m DB waiters carry R

5 DB strict press R

20m DB waiters carry L

5 DB strict press L



Accumulate 1min dead hang off pull up bar


50 banded pull aparts.


Max deadball hold

Into 25 hollow rocks


(This is gonna be hard. Pick the dead ball up and hold it, one of the best core exercises you can do


20sec on 10sec off rotating through the following (4min)

Reverse crunches

Hollow hold


20m sled push (heavy)

10cal Assault bike sprint


40sec rest

(All max effort)!

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