Day 2 - Strength & Conditioning (26th to 4th)

Power day


5 sets of:

Max Strict Pull-Up (Scale to controlled lowers)

1:30 rest Between sets


4 sets of:

6 Explosive Push-Ups (Reset each rep and focus on quality height touch chest, clap, or to platform)

8 Supine Row (Scale to feet on ground if needed)


4 rounds (6 minutes) of:

20 second Max Push ups

10 second rest

20 second Max Sit ups

10 second rest

20 second Max Ring Row

10 second rest


4 sets of:

20 Barbell Bicep Curls (empty 20kg/15kg bar)

20 Tricep Extensions (empty 20kg/15kg bar)

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