Day 2 - Strength & Conditioning (26th-31st mar)

Prehab

10 banded pull apart

12 banded external rotations

6 e/s bottom up KB presses

X3

Strict press 5x5 (build to heavy set)

1:30 rest b/w set

Accumulate 50 ring push-ups (scale to normal pushups if need be, no worming. Focus on quality sets)

5 circuits with limited rest

8-10 DB bench press

8-max unbroken strict pull ups

8-10 strict dips

8-10 DB bent over row

15 plate front raise

15 DB reverse flys

3 sets of 15 back extensions with 2 second pause at top of each rep