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Day 2 - Strength & Conditioning (11th-16th Jun)

Prehab

30sec dead hang off pull up bar

12 banded pull aparts

X3


Shoulder press

4 sets of 8 (heavy) 1:30min rest b/w


10 standing DB press

10 tricep push-ups (close grip)

X4


10 narrow grip bench press

10 ring rows

20 banded pull aparts

X3


15 weighted sit-ups (hold plate on yourself)

X5

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