Day 2 - Strength & Conditioning (14th-19th May)

Prehab

5 minutes easy assault bike

Then

30 sec pec stretch each side

10 scap pull-ups

X3

Then

Bench press 4 sets of 6-10 reps

50 second rest b/w, heavier than last week

Then

EMOM 10

Min1- 3-8 strict pull-ups

Min2- 3-8 ring dips

Scale as required

Then

8-12 DB bench press

15 DB side raises

15 seated hammer curls

X4

Then

10 DB strict press

12 reverse flys

15 banded pull aparts

X4