Day 2 - Strength & Conditioning (8th-13th Oct)


20 banded pull aparts

20 sec dead hang

20 top of ring hold

20 cal row


Build to 1RM bench press

Heavy as you can trying to get a new 1RM.

Be safe and make for priority, make sure you have a spot if need. Just ask

6-12 strict pull-ups

6-12 ring push-ups

X5 (30 seconds-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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