Day 3 - Strength & Conditioning (23rd-28th Apr)

Min1- 10 scap pull-ups + 10 scap push-ups

Min2- 8 burpees

Min3- 20m waiters carry plus 5 single arm strict press

(E/S)

Min4- 12 slow and controlled squats

X2

Then

12 front rack lunges (barbell or KB) moderate!

6 seated box jumps for height

X4

Then

6 Bulgarian split squats (two KB in each hand) e/s 4 sec pause at bottom

20sec half kneeling Palof press (e/s)

x4

Then

Tabata Hollow hold (20 sec on 10 sec off x8)

Then

0-5min light pace assault bike

5-8min moderate assault bike

8-10min fast assault bike

X2

(This gets hard! Don’t under estimate the first light pace. Use this to your advantage)