COMPETITION – UB HORIZONTAL PUSH

Intention: changing the bench press to DBs to train shoulder stability, competition style B series because some days you have to fight to win!

Prep: pec release, trap release, scap release, shoulder big 3, easy pushups, SL glute activation, adductor rockbacks, SL stance holds (balance), plank rotations, inch worms.

3 sets increasing load
A1) DB Bench press x 8-10
A2) DB Step ups x 8 ea

B) courtesy of CFSBK – Competition – AMRAP 10, add 2 reps to each movement each round, go as far as you can in 10 min
**Choose a weight you can perform at least 8-10 unbroken lunges and devils when fresh. Use the same DB for the entire workout.

AMRAP 10 
2 x Single Arm Devil’s Press – L 
2 x Single Arm DB FR Reverse Lunge – L
2 x Single Arm Devil’s Press – R
2 x Single Arm DB FR Reverse Lunge – R

4 x Single Arm Devil’s Press – L
4 x Single Arm DB FR Reverse Lunge – L
4 x Single Arm Devil’s Press – R
4 x Single Arm DB FR Reverse Lunge – R

6 x Single Arm Devil’s Press – L
6 x Single Arm DB FR Reverse Lunge – L
6 x Single Arm Devil’s Press – R
6 x Single Arm DB FR Reverse Lunge – R

…etc.