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

Prehab

20 banded pull aparts

20 second top of dip hold

20 second hollow hold

20 second dead hang

X2

10-12 bench press

Max chin up hold (chin over bar, hold as long as possible)

X4 1min rest between rounds

EMOM 10

Min 1- strict pull-ups

Min 2 - strict dips

(aim for 25 second work, rest for the rest of the minute)

8 half kneeling DB strict press (bottom of lunge)

8 DB Bent over row (two DB at same time)

X5

Tabata ab mat sit-ups