Day 3 - Strength & Conditioning (18th-23rd Jun)

Prehab

150m row

20m waiters carry with 5 strict press

10m lunges

X3

Max strict ring pull-ups

Max strict dips

Max ring rows

X3 (transition to next exercise =rest)

30 min AMRAP (move through consistently, try stay consistent and move at steady pace. Just elevating the heart rate for extended period)

50/35cal Assault bike (50 for men, 35 for women)

15 Russian KB swings

15 goblet squats

15 push-ups

15 Cossack squats

(Don’t let the 50 cal scare you. Just a paced effort with heart rate around 130-160 beats. Not a max effort. Move through the exercises focusing on quality movement and not rushing to get it done. Keep the weight fairly light)