COMPETITION – UB PULL

Intention: Practicing our technique in the chin up and row for a stronger upper back, leading to a more balanced body. UB Pull is usually the weakest link for a lot of women. This weeks focus is on even / balanced feet and foot drive.

Prep: Shoulder big 3, SL glute activation, scap mobility, serratus slides, band pull aparts, foot awareness in seated squats, foot plantar flexion and heel drive!

4 Sets
A1) Australian Pull up eccentrics or ring row eccentrics x 8 @4011
A2) Goblet Cyclist squats x 8 – use slant boards / squat bricks – foot focus + full hip extension
A3) Weighted hip thrust x 8 -**you can set up 3 Barbells here for the group to use or they can use a heavy dumbbell

B) AMRAP 12 – Competition – in teams

**Team members take turns to complete 1 full round of the course while other team members rest at the start line. Complete the round as fast as possible with good form, then run back to tag your next team mate.Team with most rounds wins.

– Bike x 5 cal
– MB sit ups x 5 – RX blue
– bench hops x 5
– plate GTOH x 5 – RX 10 kg
– 10m farmer carry x 4 – RX 10kg KBs

**Set this up like a mini DEKA course with the 5 stations in a forward linear fashion, so they have to get up and run to the next station, the final station, the farmer carry is outside, after the carry they must run back to their next waiting team mate and tag them before they can start.