Practice Day – UB Pull

Intention: Chin-ups engage your back and core muscles, helping you develop a strong, stable upper body, they mimic real-life pulling movements, making you stronger for everyday tasks like climbing, lifting, or even carrying groceries.

Plyometrics – The high-impact nature of plyometrics stimulates bone density and strengthens connective tissues. They target your fast-twitch muscle fibers, which are responsible for quick, powerful movements.

Prep: pec and trap release, lat activation. Dead bugs, hangs, shoulder stability.

3 sets

A1) Chin ups x 5 (paused at the top for 1 sec) – rest 60s
*the best way to do this for beginners is to keep the feet on the floor/box, if using bands for support, make sure to use enough to support the pause position at the top, chest should be highest with shoulders behind and lats engaged. Have everyone try with feet on floor first then increase difficulty if position was able to be held for all 5 reps.

A2) Broad jumps x 3 for max distance – rest 60s
*pick a start line and mark (chalk) where your heels land on the 3rd jump. Use the same start line each time and try to go further each round.

B) In partners – I go You go – each station is 3 mins with 90 sec rest in between

• Reverse sled x 1 each
• Off set carry 20m each (alt top arm each round)
• Alt Lateral plate hops x 10-20 ea (10 if slower / 20 if faster)
• Ski erg 3 cal ea