PRACTICE – UB HORIZONTAL & VERTICAL PRESS

Intention: Practice holding tension though the whole body with the 1 and 1/4 bench.

Prep: chest openers, thoracic extension, scap push ups, hip 90/90 switches. Chest, scap, single leg activation. Prep for impact (bench hops)

3 sets
A1) BB bench press (1 and 1/4) x 8-10 
A2) DB single arm high pull x 6-8ea
**for the high pull focus on squeezing the top corners of the shoulder blades together in the entire movement.

B) Conditioning – ‘Share the load’ – partner workout. I Go You Go – share the reps/metres as you like!

1) 100 x DB walking lunges
2) 1,500m rower (sharing example 250m x 3 each)
3) 200 x bench hops 
4) 1,500 ski (sharing example 250m x 3 each)
5) 100 x partner medball sit ups 

** cap at 20 mins