Day 3 - Strength & Conditioning (30th Apr-5th May)

20m DB waiters carry R

5 DB strict press R

20m DB waiters carry L

5 DB strict press L

X3

Then

Accumulate 1min dead hang off pull up bar

Then

50 banded pull aparts.

Then

Max deadball hold

Into 25 hollow rocks

X3

(This is gonna be hard. Pick the dead ball up and hold it, one of the best core exercises you can do

Then

20sec on 10sec off rotating through the following (4min)

Reverse crunches

Hollow hold

Then

20m sled push (heavy)

10cal Assault bike sprint

X4

40sec rest

(All max effort)!