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Day 2 - Strength & Conditioning (28th May-2nd Jun)


20 sec hang from rings (change grip each time)

12 plank to press (6 each side)

10 banded pull aparts


Min 1 max strict pull-ups in 20seconds

Min 2 30 sec hollow hold

Min 3 max strict ring dips in 20secods

Min 4 rest


8 e/a Single arm DB bench press

20 bent over flyes


Accumulate 120 ab Mat sit-ups

Accumulate 100 banded tricep extensions

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