PRACTICE – UB PULL

Intention: A series, strength and control through the upper back and grip strength. B series, encourage quality reps, use moderate loads (7-8/10 RPE). NB: renegade rows in ladder is alternating eg 1 rep ea side.

Prep: Prep wrists, shoulders and back. Warm up glutes, hips and ankles.

X3 sets (60 sec rest between sets)
A1) Inverted Row OH Grip 6-8 reps
A2) DB Bent Over Row 8-10 reps
A3) Banded Face Pulls 10-12 reps

Descending ladder with a 100m run every three rounds (total of three runs after rounds 8, 5 and 2) – 15-20 mins
B1) DB Clean and Press
B2) Jump Squats
B3) Renegade Rows alt

Optional Finisher, core and grip (5-10 mins)
X3 rounds
C1) 40m Farmers Carry
C2) Russian Twists x20
C3) Plank Hold 30 sec