Day 2 - Strength & Conditioning (27th Aug-1st Sep)

Prehab

30 sec dead hang

20 sec assault bike (easy)

10 push-ups (scaled to easy)

10 banded pull apart

X3

Bench press

5@77%

1@83%

5@77%

1@86%

5@77%

1@87%

Max reps neutral grip DB bench press

(Choose a weight that allows you to complete 12 in the first round)

1:30min rest

X4

8 Strict press

10 Ring rows

45 second plank

10 Tricep push-ups (close hands)

3-6 strict pull-ups

X3

(Aim is to continually keep moving with purpose but ensuring quality movement)

3/6/9/12/15/18

Empty barbell skull crushers

20second rest b/w

Tabata hollow hold