PRACTICE – UB PULL / UB VERTICAL PUSH

Intention: A strong upper body A series focusing on a strong pull & push. Get after it in the B series with your training buddy!

Prep: Mobility for t-spine, scaps, squating. Activation for pulling and pushing – shoulder big 3, active hangs, prone Y raises using stick. Lower body activation for B series including jumping and burpee prep.

3 sets
A1) Inverted row x 6-8 with 2 sec isometric hold at the top 
A2) DB incline bench press x 8-10 @3110

**Inverted row – supernated grip but more advanced athletes can go pronated.

B) The Accumulator!
– 30sec work / 15 rest. Add an exercise each round, then reverse it! (approx 19 min)

– Burpee
– Burpee – squat
– Burpee – squat – shoulder taps
– Burpee – squat – shoulder taps – ski jumps
– Burpee – squat – shoulder taps – ski jumps – reverse lunge
– Burpee – squat – shoulder taps – ski jumps
– Burpee – squat – shoulder taps
– Burpee – squat
– Burpee

** Round 1 – 30s burpees, 15s rest
Round 2 – 30s burpees, 15s rest, 30s squats, 15s rest ….etc
** Coaches set clock for 25 rounds on the interval timer with H1 set for 30sec and H2 set for 15sec