Day 2 - Strength & Conditioning (2nd-7th Apr)

Prehab

12 Banded pull aparts

9 push-ups

6 sit-ups

9 scap push-ups

X3

Strict press 3x5 (same as back squats, go heavy for the 3 reps)

(1:30-2min rest b/w)

10 Single arm DB bench press (left)

10 Single arm DB row (left)

10 Single arm DB bench press (right)

10 Single arm DB row (right)

X4

3-6 Strict pull ups with 3-6sec pause at top

X5

30 second hollow rock

Rest 1:30b/w

15/12/9

Strict toes to bar (scale to knee raises if needed)

Ab mat sit ups