Day 1 - Strength & Conditioning (4th-9th Jun)

Prehab

30 sec easy assault bike

12 pull aparts

30 sec dead hang on pull up bar (change grip each round)

Back squat

5x5 @75% with 1:30-2min rest between

8 Bulgarian split squats with KB front rack

5 KB front squat

5 KB lunges

Then rest 1min

12 leg extensions

15 calf raises

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