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Day 2 - Strength & Conditioning (2nd-7th Jul)


20 banded pull aparts

20 sec dead hang (on pull up bar)

20 top of ring hold (Ring Dips)

20 cal row


Strict shoulder press 5/5/3/3/1/1

(Increasing weight, 1-1:30 rest b/w)

6-12 strict pull-ups

6-12 ring push-ups

X5 (30-1min rest b/w)

10-12 Floor press (DB chest press on ground)

10-12 KB Bent over row


20 reverse crunches

20 sit-ups

20 hollow rocks


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