PRACTICE – UB PULL

Intention: Zone 2 training and strength endurance with an UB Pull focus, with a fun group finisher.

Prep: See whiteboard and Russian twist x 20, slow mountain climber x 10, calf pumps x 20

10 min – technique / practice for Sled pull, Ski erg and Rower erg

*If group has more than 4ppl, split them into 2 groups, one does A1 and one does A2
A1) Strength Endurance circuit – AMRAP 10 – 4 pax
– Rope Sled Pull (65kg) – hand over hand / timer for other stations / 1 length
– In out plate jumps
– SL Wall sit (above 90 degrees / alt leg each round)
– BB / DB Push press

REST 2 mins – groups switch b/w A1 & A2

A2) Zone 2 – AMRAP 10 – 4 pax
Nasal breathing only!
**2 sec recovery phase from the drive phase (see video)
alternate machines every minute, no rest
– Rower Erg
– Ski Erg

B) Finisher – “One more time- radio edit” – 3:55 (by Daft Punk)
**coaches make sure you choose the song that is 3:55, not the 6 min version!!

Every time the song says “celebrate” – 1 x jump squat (squat)

Every time the songs says “one more time” – 1 x burpee (bench)