Day 3 - Strength & Conditioning (19th-24th Mar)

5 min Assault bike with 5 second sprint every minute

8 Trap bar deadlifts

Max pull-ups (under grip) (scale to ring row if need)

X3

8 e/s Half kneeling DB press

8 e/s dumbbell row

X5

12 deadbugs

20 Russian twists

12 ab Mat sit-ups

X4

Every 3 min

Heavy sled push (4 laps: up, back, up, back)

Heavy dead ball walk (4 laps: up, back, up, back)

X4