Day 1 - Strength & Conditioning (20th-25th Aug)

12 banded good mornings

12 banded squats

12 banded lateral walks

X2

Back squats

5@75%

1@80%

5@77%

1@83%

5@75%

1@85%

5 Bulgarian split squats (3 second hold at bottom) (each set heavy with dumbbells)

30second hollow rock

X4

8e/l Single leg Romanian deadlifts

12 glute bridges (3 second hold at top)

Tabata ab Mat sit-ups

(20 sec on, 10 sec offx8)