Day 2 - Strength & Conditioning (4th-9th Jun)

Prehab

30 sec hang

12 pull aparts

9 push-ups

6 sit-ups

3 burpees

X4

(Move through slowly)

EMOM 16 min

Odd 6-12 strict ring dips

Even 6-12 strict pull-ups

(Scale however needed, can do less reps if needed)

8 DB bench press (heavy)

25 pull aparts

X4

8 DB Bent over row

8 power push-ups (to plate or air time)

X4

Max strict toes to bar (knee raises or straight leg raises scaled)

X5 1:00rest b/w