Day 2 - Strength & Conditioning (13th-18th Aug)

Prehab

500m row

Then

9 push-ups

20 sec pec stretch R

10 hollow rocks

20sec pec stretch L

X3

Bench press

73%

77%

73%

80%

73%

83%

8-10 Incline bench press

12-15 single arm bent over rows

X4

30 sec Max strict dips (use parallel bars or rings)

30 sec rest

30 sex Max strict pull-ups

30 sec rest

X4

(Try aim for 20 seconds of work and maintain throughout) focus on quality reps scale if needed with bands or ring rows

3x20-30 ab Mat sit-ups

30 sec rest between sets