Strength & Conditioning (6th-11th Aug)

Day 2

Prehab

7 minute AMRAP

30 second cardio

30second dead hand

12 pull aparts

12 banded external rotations

Bench press

5@70%

1@75%

5@70%

1@77%

5@70%

1@80%

(1:30 rest b/w)

5 strict pull-ups

5 explosive push-ups (on to plate)

15 hollow rocks

X5

9 bench press

20 GHD sit-ups (scale to ab mat sit-ups)

40 banded pull aparts

2min rest b/w rounds

X4 (increase bench weight or stay the same across)

100 Empty barbell curls

100 empty barbell skull crushers

(Break as needed