Phase 5 begins - last phase for the year!

PHASE 5 LEGS
​
warm up:
complete 10 min of:
Skipping x any style
scap push ups x 5 reps every time you break

strength:
Complete 5 rounds of
Front Squats x 3 @3s pause @70%
Fig 4 lifts x 5 (+15s hold on last rep)

complete 4 rounds of:
Broad Jumps x 5
Harop Curls x 5

​If there is time -
1km Run

PHASE 5 BAS

warm up:
complete 3 rounds of:
wrist flexion raises + fin push ups x 10reps
scapula push ups x 20reps
Toes to bar x 12 reps

strength:
complete 4 rounds of:
Muscle Ups x 5
handstand push ups x 5

complete 4 rounds of:
False Grip Hang Hold x 20s
ring push ups x 5

prehab & cool down:
External Rotations 4 x 8
Floor Angels 4 x 8