PRACTICE – UB PULL / UB VERTICAL PUSH

Intention: A big upper body A series focusing on pulling & pushing for strong upper back, shoulders, chest and core.

Prep: T-spine extension over roller, thread the needle, shoulder CARs. Upper back, shoulder and core activation. Teach how to brace in both chin up position and over head.

3 sets
A1) Chin ups x 5-6
A2) DB incline press x 8-10
A3) Hollow hold x 20-30sec
** chin ups – use bands. Regression can be eccentric using BB on rig (feet stay on the floor), or ring rows

B) Zone 3-4 – 45sec/15sec – stay on each station for 3 rounds before moving to the next. 60s rest between stations. (approx 20 min)

1. Ski-erg
2. Med ball sit ups
3. Sled push
4. DB push press 
5. Bike
** both sleds can be used next to each other. If the weather is OK, take the tank outside.