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Day 2 - Strength & Conditioning (23rd-28th Apr)


12 banded rotator cuffs (Left then right)

Build to heavy single strict press (same as back squat from day 1, be safe and focus on form)


10 barbell rows

Straight into

5 clapping push-ups

5 normal push-ups

Straight into

9 reps of shoulder complex (light weight)

x4 (front raises, side raises, bent over raises)

(This is will be a good pump, with the push-ups take the band off as quickly as possibly and go straight into the next set of push-ups. If you cannot perform clapping push-ups just go straight into 10 normal push-ups)


10-12 DB overhead press

15 bicep curls



9 min of assault bike at moderate pace. Every 1:30 perform 4 deadball shoulder.

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