Performance

Pendlay Row 3 x 5 – work to a heavy triple

Complete 50 Lunge steps 20/15kg (Use DB’s or a Bumper)

Then 3 RFT

10 Thrusters 42.5/30kg

10 Bar Facing Burpees

Fitness

Pendlay Row 3 x 5 – work to a heavy triple

Complete 50 Lunge steps 15/10kg (Use DB’s or a Bumper)

Then 3 RFT

10 Thrusters 30/20kg

10 Bar Facing Burpees

BODYCARE

How to Improve Thoracic Spine Mobility

Kyphosis of the thoracic spine is a virtual epidemic (just take a look around at everyone the next time you’re in a coffee shop or classroom – rounded backs abound)