Day 3 - Strength & Conditioning (17th-22nd Sep)

Prehab

60 sec ass bike

12 squats

9 sit-ups

6 push-ups

X4

20m waiters walk plus 5 strict press (left)

20m waiters walk plus 5 strict press (right)

10 barbell Bent over rows

8 strict T2B or K2E

X5 (keep moderate. Make sure arm is locked out over head)

2-5 plyo push-ups

Max strict dips (parallel bars or boxes)

25 banded tricep extensions

X5

25 bicep curls

25 DB skull crushers

X4 (choose a light weight so last couple reps are challenging)