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Day 2 - Strength & Conditioning (20th-25th Aug)


10 banded pull apart

12 banded external rotations

6e/s bottom up KB presses


Bench press







Accumulate 50 ring push-ups (scale to normal pushups if need be, no worming. Focus on quality sets)

5 circuits with limited rest

8-10 DB bench press

8-max unbroken strict pull ups

8-10 strict dips

8-10 DB bent over row row

15 plate front raise

15 DB reverse flys

15x3 back extensions with 2 second pause at top of each rep

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