Day 3 - Strength & Conditioning (11th-16th Jun)

Prehab

200m row

20 sec plank

10 squats

20m weighted lunges (KB front rack)

X5 with 1:30min rest b/w

5 strict ring pull-ups

5 deficit push-ups on KB handles

5 ring rows

15 seconds static top of dip hold

60m farmers carry

15 barbell bicep curls

25 banded tricep extensions

50/40/30/20/10 cal row

Rest 1min between sets

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