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Strength & Conditioning (6th-11th Aug)

Day 2


7 minute AMRAP

30 second cardio

30second dead hand

12 pull aparts

12 banded external rotations

Bench press







(1:30 rest b/w)

5 strict pull-ups

5 explosive push-ups (on to plate)

15 hollow rocks


9 bench press

20 GHD sit-ups (scale to ab mat sit-ups)

40 banded pull aparts

2min rest b/w rounds

X4 (increase bench weight or stay the same across)

100 Empty barbell curls

100 empty barbell skull crushers

(Break as needed

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