Thursdays Training

PHASE 4: LEGS

​warm up:
Skip 10min
every stop complete, 5 steps duck walk
and 5 v-snaps

strength:
Complete 4 rounds of
Front Squat @60% x 3 w 5s pause
Active pigeon x 5 (+15s hold on last rep)

Conditioning:
For Time
500 x KettleBell Swings

Prehab:
Lying Cross Stretch x 20 (+20s)
Passive Hang in tuck 2 x 30s

PHASE4: BAS

​warm up:
complete 2 rounds of:
wrist floss + Fin Push Ups push ups x 10reps
scapula push ups x 10reps
Scoop Rocks x 30

strength:
complete 4 rounds of:
Eccentric Archers x 3
HSPU x 5

complete 4 rounds of:
Muscle up x 2 + L sit to Shoulder Standx 5s each
Ice Cream Makers x 5

Conditioning:
One Arm Push Ups x 7min

prehab & cool down:
Lying Cuban Rotations 2 x 10 @ 3211
Delt raise 2 x 10 @ 3211