Day 3 - Strength & Conditioning (9th-14th Jul)

Prehab

3 min easy assault bike

Then

3 rounds

12 squats

9 sit-ups

6 push-ups

20 reverse flyes

20 DB skull crushers

X3

25min work

1km row

2 Turkish get up (one each side)

8 kB hang clean and press (4 each side)

12 KB lunges (6 each side)

15 kB front squat (two kB in front rack)

50m KB front rack walk

Repeat for 25minutes. This is for quality and getting the body moving.