Day 2 - Strength & Conditioning (9th-14th Apr)

Prehab

500m row

Then

9 push-ups

20 sec pec stretch R

10 hollow rocks

20 sec pec stretch L

X3

Strict press 5x1 (same as back squats from day 1)

8-10 Incline bench press

12-15 single arm bent over rows

X4

30 sec Max strict dips (use parallel bars or rings)

30 sec rest

30 sex Max strict pull-ups

30 sec rest

X4

(Try aim for 20 seconds of work and maintain throughout) focus on quality reps scale if needed with bands or ring rows

3x20-30 ab Mat sit-ups

30 sec rest between sets