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)

X3


8 e/s Half kneeling DB press

8 e/s dumbbell row

X5


12 deadbugs

20 Russian twists

12 ab Matt sit-ups

X4


Every 3 min

Heavy sled push (up and back 4 times)

Heavy dead ball walk (up and back 4 times)

X4

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

10 e/s Lateral band walks 5 inch worms 10 banded squats X3 8 single leg KB Romanian deadlifts e/l(moderate weight) 8 reverse lunges from deficit (scale to normal if needed) X4 8 e/l Single leg squat (

Day 1 - Strength & Conditioning (29th Oct-3rd Nov)

Prehab 150m row 10x banded external rotations 20sec pec stretch (both sides) X3 5 rounds of 30 sec max strict pull-ups (scale to band or rings rows if needed) 30 sec rest 30sec max strict ring dips (s

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