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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)


8 e/s Half kneeling DB press

8 e/s dumbbell row


12 deadbugs

20 Russian twists

12 ab Matt sit-ups


Every 3 min

Heavy sled push (up and back 4 times)

Heavy dead ball walk (up and back 4 times)


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Day 2 - Strength & Conditioning (29th Oct-3rd Nov)

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