Day 3 - Strength & Conditioning (4th-9th Jun)
7 min AMRAP
150m row
12 squats
10m waiters walk each arm
10m suitcase carry each arm (heavier)
10m farmers carry (even heavier)
X5
8 box jumps (quality try landing softly)
8 broad jumps (as far as possible each time)
X5
10 ring rows
10 push-ups
5 pull-ups
5 dips
X4
(Continually move through. Take time no rush)
20 sec assault bike sprint
5 dead ball cleans to shoulder
1min rest
X5
(If unsure on deadball clean make sure you ask one of our trainers to teach you)
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