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Day 2 - Strength & Conditioning (24th-29th Sep)


30 second dead hang from rig (nose breathing only)

10 banded pull aparts

30 second thoracic foam roll (upper back)


Bench press







(One more week then we will be having a deload week which will then follow into testing for new 1 rep Max’s)

5 close grip bench press

X4 (increasing to heavy 5)

15 Empty barbell curls

15 Empty barbell front raises

15 Empty bar strict presses

1 min rest b/w


10 min AMRAP

Ab wheel roll outs

Max strict pull-ups

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