Day 1 - Strength & Conditioning (9th-14th Jul)

10 banded lateral walks each way

10 hollow rocks

10 lunges

30 second wall sit

X2

8 Bulgarian split squats e/l

8 single leg Romanian deadlift e/l

(Heavy as possible with perfect form. Focus on the muscles doing the work and squeeze!)

20m KB lunges

40 second weighted wall sit

30 second rest

X5

50 sit-ups

50 back extensions

50 banded good mornings

50 hollow rocks

50 superman rocks

(Not for time, focus on quality movement)