PRACTICE – UB PULL

Intention: Practice day for upper back strength, holding onto the technique of the chin up in the slow lowering phase, extended TUT.
Paired with some strength for running and fun partner running to finish.

Prep: This weeks focus is connecting glutes to the core. Shoulder big 3, shoulder CARs, scap push and pulls, SL glute activation on wall, monster walks with banded feet, tall plank holds and slow knee to elbow. Dead bugs in hollow.

3 sets
A1) Eccentric chin ups x 3-5 (8-10 second eccentric) floor assisted, banded from box.
A2) Band lat pulldown x 10 @3011

3 sets
B1) Ring assisted alt cossack squats x 8ea
B2) SL alternating V ups in hollow x 8ea
B3) SL calf raises x 10 – 15ea

C) AMRAP 12 – partner running – 200m – I go you go
**slower runners 100m or BIke 6-8 cals