Day 1 - Strength & Conditioning (19th-24th Ma

Prehab

150m row

10x banded external rotations

20sec pec stretch (both sides)

X3

5 rounds of

30 sec max strict pull-ups (scale to band or rings rows if needed)

30 sec rest

30sec max strict ring dips (scale to parallel or bands if needed)

30-60sec rest

12 DB bench press

30sec rest

12 bent over DB row

60 sec rest

X3

20 sec hollow rock

15 leg raises (head against wall raise legs straight to wall)

12 dead bugs

X4