Day 2 - Strength & Conditioning (23rd-28th Jul)

Prehab

12 banded pull-ups

20 sec dead hang

12 push-ups

20 sec nose to wall (wall walk)

X2

8-12 Barbell strict shoulder press (heavy)

12 DB Bent over flyes (light)

X4

Min 1- 25seconds worth strict pull-ups

Min 2- 25 seconds worth of strict dips

Min3- 30 sec hollow hold

X4 (12 minutes)

8-10 Single arm DB press

8-10 Bent over DB row

30 sec pull apart hold

X4

50m farmers carry (heavy)

15 barbell curls

15 skull crushers

X4