Day 1 - Strength & Conditioning (26th to 4th)

Strength Day

Foam roll

Quads, IT Band, Abductors, Hamstrings, Thoracic

10 rolls on each side.

Back Squats 5x5 (Build to moderate weight and maintain across 5 sets)

3 sets of:

8 Bench press @70%

10 Bent over Rows

30 sec banded pull-apart hold

(1:30 Between sets)

3 sets of:

6 Single leg squats each leg (lower to box for scale)

8 KB Deadlift (Choose heavy weight)

Tabata Hollow Rock hold (20sec on 10sec off 8 rounds)

Any questions don't hesitate to ask our staff memebers