Day 3 - Strength & Conditioning (8th-13th Oct)

Prehab

20sec Assault bike

20m farmers carry

12 lunges

50m double KB front rack carry

50m waiters carry R

50m waiters carry L

X3 (During waiters carry have one KB in other hand hanging by side, lock arm out over head)

10 rounds

8 cal Assault bike sprint Sled push/pull (1min rest b/w rounds) Max effort each round.

This is a pure sprint.

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