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

Prehab

5 minute assault bike with 5 sec sprint every minute

6 explosive push-ups

10 close grip bench press

15 banded pull aparts

10 banded lateral walks L

10 weighted step ups L (hold a KB on inside of leg)

10 banded lateral walks R

10 weighted step ups R

30 sec deadball hold

200m row

12 slam balls

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