Thursday's Training

QUEENS BIRTHDAY 13th of June, 2016
There will be one class on the Monday at 9am and it will be LEGEN....wait for it.....DARY

PHASE 3: LEGS
warm up:
complete 10 min of:
Back Support x 15sec
skips x 100reps
Lat-tri insertion stretch x 30sec

strength:
complete 4 rounds of:
Front Squats x 3 w 3s pause @75%
Reverse Hypers x 10 reps (10sec hold on last rep)

complete 4 rounds of:
Run 500m
Overhead Squat x 20reps @ 40/30kg (can scale if necessary)

prehab & cool down:
active pigeon 2 x 10 (10s hold on last rep)
fig. 4 lifts 2 x 10 (10s hold on last rep)

PHASE 3: BAS
​warm up:
complete 3 rounds of:
wrist flexion raises x 10reps
fin push ups x 10reps
scapula push ups x 10reps

strength:
complete 4 rounds of:
muscle ups x 3-5reps / pull ups x 5 reps
handstand push ups x 5 / dips x 8 reps

complete 4 rounds of:
l-sit to shoulder stand x 5
l-sit to pull up x 5

prehab & cool down:
wall cuban rotations x 2min