Day 2 - Strength & Conditioning (9th-14th Jul)


20 banded pull aparts

20 second top of dip hold

20 second hollow hold

20 second dead hang


10-12 bench press

Max chin up hold (chin over bar, hold as long as possible)

X4 1min rest between rounds


Min 1- strict pull-ups

Min 2 - strict dips

(aim for 25 second work, rest for the rest of the minute)

8 half kneeling DB strict press (bottom of lunge)

8 DB Bent over row (two DB at same time)


Tabata ab mat sit-ups

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