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Day 1 - Strength & Conditioning (30th Jul-4th Aug)


150m row

10x banded external rotations

20sec pec stretch (both sides)


5 rounds of

30 sec max strict pull-ups (scale to band or rings rows if needed)

30 sec rest

30 sec max strict ring dips (scale to parallel or bands if needed)

30-60 sec rest

12 DB bench press

30 sec rest

12 bent over DB row

60 sec rest


20 sec hollow rock

15 leg raises (head against wall raise legs straight to wall)

12 dead bugs


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