Day 2 - Strength & Conditioning (3rd-8th Sep)
Prehab
10 plank to press
10 scap pull-ups
(remember arms stay straight, if you aren’t 100% sure ask a trainer)
10 scap push-ups
X3
Bench press
5@80%
1@85%
5@80%
1@87%
5@80%
1@90%
8-12 Bent over barbell rows (heavy)
12-15 Bent over reverse DB flys (light)
X4 Rest 30 sec b/w
EMOM 12 min
1st min- 6-10 tricep push-ups (on kB handles to get a deeper push-up, scale to normal if needed)
2nd min- 8-12 ring rows (elevate feet for advanced)
3rd min- 10 barbell curls
4th min- 5 Single arm DB shoulder press
20 AB mat sit-ups
20 Russian twists (use KB or DB)
30 sec plank
x3
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