Day 3 - Strength & Conditioning (4th-9th Jun)

7 min AMRAP

150m row

12 squats

12 banded lateral walks

10m waiters walk each arm

10m suitcase carry each arm (heavier)

10m farmers carry (even heavier)

X5

8 box jumps (quality try landing softly)

8 broad jumps (as far as possible each time)

X5

10 ring rows

10 push-ups

5 pull-ups

5 dips

X4

(Continually move through. Take time no rush)

20 sec assault bike sprint

5 dead ball cleans to shoulder

1min rest

X5

(If unsure on deadball clean make sure you ask one of our trainers to teach you)