Day 3 - Strength & Conditioning (27th Aug-1st Sep)

Prehab

Tabata row 20 sec on 10 off x8 (4min)

(Start light, increase intensity as you go)

Min 1 -max strict pull-ups

(if cannot get 3 scale to ring rows or band)

Min 2 - 30-40 second plank

Min 3- max ring dips (can use parallel bars)

X4

10 close grip bench

15 pull aparts

20 second dead hang (nose breathing only)

20 deadbugs

50 KB suitcase carry (switch hands at 25m)

X6