Day 2 - Strength & Conditioning (28th May-2nd Jun)

Prehab

20 sec hang from rings (change grip each time)

12 plank to press (6 each side)

10 banded pull aparts

X3

Min 1 max strict pull-ups in 20seconds

Min 2 30 sec hollow hold

Min 3 max strict ring dips in 20secods

Min 4 rest

X4

8 e/a Single arm DB bench press

20 bent over flyes

X3

Accumulate 120 ab Mat sit-ups

Accumulate 100 banded tricep extensions