PRACTICE – UB PULL / VERTICAL PUSH

Intention: Upper back and shoulder strength 

Prep: Lat and trap release, shoulder blade mobility, Squat mobility for depth, shoulder big 3, glute activation.

3 Sets – increase load in front squat
A1) Inverted BB row x 6-8 @3011
A2) DB front squat x 8-10 @31X0

B) For quality reps 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of (15 min cap)

– Ring rows

– AB mat sit ups

– Broad jumps

C) Finisher – Active Hang

60s – 60s rest

40s – 40s rest

20s -20s rest