COMPETITION – UB PULL / UB VERTICAL PUSH

Intention: A strong upper body A series focusing on a strong pull/row and a controlled rotating overhead press. Competition day! get after it in the B series with your training buddy!

Prep: Mobility for t-spine, scaps, over head. Activation for pulling and over head pushing – shoulder big 3, active hangs, prone Y raises using stick.

3 sets
A1) Inverted row x 6-8 
A2) DB seated arnold press x 10-12
A3) Hollow hold – 20-30s
** inverted rows – use BB but give rings as an option for beginners. Regress hollow hold to table top hold for beginners

B) Partner Competition ‘I Go You Go’.
30 sec MAX effort, then swap with partner. Stay on each station for 4 rounds, rest for 60s between stations. The team with the highest score are the winners! (cals on bike & ski and the reps on pop squats and lengths on sled – USE WHITEBOARDS!!)

Station 1
Bike

Station 2
Ski

Station 3
Pop squats

Station 4
Sled push