Day 2 - Strength & Conditioning (16th-21st Apr)


12 banded external rotations

20sec hang from pull up bar

5 wall walks


Shoulder press 5x5 (light weight roughly 60% of 1RM, focus on quality of movement)


Ring row

DB skull crushers

Reverse flys

(Follow the ladder sequence, 10 reps on all exercises then 9 etc)

8 DB floor press

20 banded pull aparts


25 Russian twists

15 leg raises


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