Thursdays Training

PHASE 3 LEGS
Warm Up:
​Complete 50 reps on
back squat
front squat
overhead squat
strength:
complete 4 rounds of
Back Squat x 20 reps @ 50%
Run x 400m
Complete 1 round of
Cadence Squatting x reps
prehab & cool down:
Good Mornings 3 x 10reps
straddle seated pancakes 3 x 10 (+10sec)

PHASE 3 : BAS
warm up:
complete 3 rounds of:
German Hang+Back Support x 30sec ea
Scap Push Ups + Scoop Rocks x 20reps ea
Cuban Wall Slides W to Y x 10reps
strength:
complete 4 rounds of:
Old Style Pull Ups x 3
Ring Dips x 5
complete 3 rounds of:
muscle up x 4+ dip x 3+pull up x 2+skin the cat
Complete 10 min of Burpee Pull Ups
prehab & cool down:
complete 2 rounds of:
tx spine opener x 30reps (hold for 30sec oblast rep)