Day 2 - Strength & Conditioning (11th-16th Jun)

Prehab

30sec dead hang off pull up bar

12 banded pull aparts

12 banded external rotations

X3

Shoulder press

4 sets of 8 (heavy) 1:30min rest b/w

10 standing DB press

10 tricep push-ups (close grip)

X4

10 narrow grip bench press

10 ring rows

20 banded pull aparts

30 hollow rocks

X3

15 Weighted back extensions

15 weighted sit-ups (hold plate on yourself)

X5