Day 2 - Strength & Conditioning (30th Apr-5th Mar)


20sec pec stretch L

12 banded pull aparts

20 sec pec stretch R

8 push-ups


Bench press 4 sets of 6-10 reps

(4 sec down, 1 second pause, up)


Min 1

20sec max pull ups

Min 2

20 sec max dips


20sec max ring rows



8 DB bench press

Rest 15 sec

15 DB chest flyes

Rest 15 sec

Max push-ups

Rest 2:30min


(Choose a fairly light weight. Last few reps should be challenging)


Accumulate 20 strict toes to bar or strict knee raises


Rest 1min b/w sets

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