Day 1 - Strength & Conditioning (8th-13th Oct)

200m row

12 glute bridges

8 squats

X3

Build to 1RM back squat

Heavy as you can trying to get a new 1RM.

Be safe and make for priority, make sure you have a spot if need. Just ask

8 e/L Single leg RDL (light but challenging)

20m walking lunges DB or KB held by side

X4

6 e/L Single leg squats (scale to sitting on box if can’t control)

6 Box jumps (quality, land softly reset each time)

4 sets

Tabata hollow hold 20 on 10 off (scale to reverse tabata if need 10 on 20 off x8)📷