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Day 2 - Strength & Conditioning (18th-23rd Jun)


30 second dead hang (breathe change grip)

10 scap pull-ups

10 scap push-ups

30 sec pull apart hold


5 sets of max strict pull-ups

1:30-2min rest between.

(Scale to elevated ring rows if you can’t do more than 3 strict pull-ups unbroken)

10 close grip bench press

Max strict dips (ring or parallel bars)

Max chin-up hold (chin over bar, underhand grip)


8 bottom up KB presses (light, great for shoulder stability and health)

3 Pull up Lowers (chin over bar. Lower yourself as slowly as possible)


30 hollow rocks

10 GHD sit-ups

20 hollow rocks

10 GHD sit-ups

10 hollow rocks

10 GHD sit-ups

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