Strength & Conditioning (6th-11th Aug)

Day 3

Prehab

12 cal bike

12 Cossack squats

6 hand release push-ups

X3

3 sets of max glute ham raises

(These are extremely challenging. May need to scale, if so complete 3 sets of max back extensions. 2 min rest b/w sets)

20m Suitcase carry L

20m KB front rack carry (double)

20m suitcase carry R

X4

(During suitcase carry other KB held in front rack)

5 rounds for time

40 squats

30 abmat sit-ups

20/12 cal assault bike