Day 2 - Strength & Conditioning (10th-15th Sep)

Prehab

10 scap pull-ups

10 scap push-ups

10 band pull aparts

X3

Bench press

3@77%

1@80%

3@77%

1@83%

3@77%

1@85%

Max strict pull ups

20 DB front raise

20 bent over flyes

X4

12 DB bench press

12 DB skull crushers

20 banded tricep pushdowns

x3

10 hollow rocks

10 v sits

10sec hollow hold

X4

Rest 1min between sets