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Day 2 - Strength & Conditioning (26th-31st mar)


10 banded pull apart

12 banded external rotations

6 e/s bottom up KB presses


Strict press 5x5 (build to heavy set)

1:30 rest b/w set

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

15 plate front raise

15 DB reverse flys

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

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