Day 2 - Strength & Conditioning (9th-14th Apr)
Prehab
500m row
Then
9 push-ups
20 sec pec stretch R
10 hollow rocks
20 sec pec stretch L
X3
Strict press 5x1 (same as back squats from day 1)
8-10 Incline bench press
12-15 single arm bent over rows
X4
30 sec Max strict dips (use parallel bars or rings)
30 sec rest
30 sex Max strict pull-ups
30 sec rest
X4
(Try aim for 20 seconds of work and maintain throughout) focus on quality reps scale if needed with bands or ring rows
3x20-30 ab Mat sit-ups
30 sec rest between sets