Day 2 - Strength & Conditioning (16th-21st Jul)

Prehab

12 Banded pull-aparts

30 second dead hang

8 push-ups

30 second plank

X3

8-10 Strict ring pull-ups (try get shoulders to touch rings) (scale to ring rows if needed with elevated feet to increase difficulty)

X4 (1-1:30min rest)

8 Strict press (build to moderate weight then maintain)

X5 (1-1:30min rest)

8-10 Incline DB press

12 Incline alternating DB hammer curls

X4

10 deficit push-ups (on KB handles)

20 banded pull aparts

30 hollow rocks

Accumulate a 3min plank