Wednesdays training

L1
warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
Inchworms (no push up) x 14m

strength:
Complete 5 rounds of
Pull Ups x 3 @5115
Hindu Push Ups x 7

Complete 4 Rounds of:
Hanging L Sit x 30sec
Pressing L Sit x 30sec

Complete 3 Rounds of:
Toes to Bar x 10
Push Ups x 10

prehab & cool down:
Wall Cubans x 2 min
Shoulder Screws 2 x 10

L2​
warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
Inchworms with push ups x 14m

strength:
Complete 5 rounds of
Cyclical Pull Ups x 5
A Frame Push Ups x 7

Complete 4 Rounds of:
shoulder stand to L Sit x 5
c2w Handstand hold x 45sec

Complete 3 Rounds of:
Toes to Bar x 10
Pull Ups x 5

prehab & cool down:
DB side lying ext rot 4 x 8 @ 4020
DB Side lying Delt raise 4 x 8 @2020

L3
warm up:
complete 2 rounds of:
wrist flexion raises + dorsal push ups x 10reps
Toes to bar x 10
Seal Walks x 14m

strength:
Complete 3 rounds of
Cyclical Pull Ups x 3
Handstand Push Ups x 3

Complete 4 Rounds of:
Muscle Ups x 2-3
Ring Dips x 2-3
​L Sit x 5s
Shoulder stand x 5s
Inverted Hangs x 5s
Back Lever x 5s
German Hang x 5s
Front Lever x 5s
Pull Ups x 2

prehab & cool down:
DB side lying ext rot 4 x 8 @ 4020
DB Side lying Delt raise 4 x 8 @2020