Day 2 - Strength & Conditioning (30th Apr-5th Mar)

Prehab

20sec pec stretch L

12 banded pull aparts

20 sec pec stretch R

8 push-ups

Then

Bench press 4 sets of 6-10 reps

(4 sec down, 1 second pause, up)

Then

Min 1

20sec max pull ups

Min 2

20 sec max dips

Min3

20sec max ring rows

X4

Then

8 DB bench press

Rest 15 sec

15 DB chest flyes

Rest 15 sec

Max push-ups

Rest 2:30min

X4

(Choose a fairly light weight. Last few reps should be challenging)

Then

Accumulate 20 strict toes to bar or strict knee raises

X2

Rest 1min b/w sets