Day 3 - Strength & Conditioning (5th-10th Mar)

PREHAB

3 sets of:

10 Banded Face Pulls

4 Bottom up Kettle Bell Press - each arm (light weight)

Every Minute On the Minute for 12 minutes complete:

Odd minutes: #Strict Ring Dips (scale to bar dip if needed)

Even minutes: #Strict Pull ups (scale to Ring Rows if needed)

*Pick a challenging number, then try to hold that number for all the minutes. Aim for :25 seconds work and :35 seconds rest each minute.

3 sets of:

5 (Heavy) Dumbbell Bench Press

Rest :60 seconds

6-8 Double Handed Dumbbell Row

Rest :60 seconds

15 (Light) Hammer Curls

Rest :60 seconds

Tabata (:20 seconds on, :10 seconds off)

Ab Mat Sit ups.