Day 2 - Strength & Conditioning (8th-13th Oct)

Prehab

20 banded pull aparts

20 sec dead hang

20 top of ring hold

20 cal row

X2

Build to 1RM bench press

Heavy as you can trying to get a new 1RM.

Be safe and make for priority, make sure you have a spot if need. Just ask

6-12 strict pull-ups

6-12 ring push-ups

X5 (30 seconds-1min rest b/w)

10-12 Floor press (DB chest press on ground)

10-12 KB Bent over row

X4

20 reverse crunches

20 sit-ups

20 hollow rocks

x3