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Day 3 - Strength & Conditioning (3rd-8th Sep)


150m row

12 squats

9 sit-ups

6 push-ups


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

Top of ring dip hold

Bottom ring of dip hold

(Be careful, this is going to be hard, if rings is to hard scale to parallel bars in 1st room)

50m max farmers carry (heavy)

15 barbell curls

25 banded tricep extensions


10sec hollow hold- 50 sec rest

20sec hollow hold- 40 sec rest

30sec hollow hold - 30 second rest



60 sec hold

Complete as far as possible without breaking up. Once broken up finish there.

8 Sled push pull

X3 3min rest b/w sets

(attach rope to sled, push to other end of room. Pull it back on the rope. Repeat this 8 times then add more weight each round, start light increase as you go)

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