PRACTICE – UB PULL

Intention: Building upper body strength in the A series with a full body experience in the B series.

Prep: cardio, foam roller lats and quads, hang, trigger ball scaps, shoulder big 3, mini band glute activate, shoulder CARs, Bear crawl 1 length, crab crawl backwards 1 length repeat x 3

3 Sets
A1) Bar assisted pull ups (pronated grip) x 6 – 8
A2) Prone swimmers x 6 – 8

B) Stations – 3 rounds at each station – 30 sec fast work / 30 sec rest – (19 min) 30 sec rest between stations

Station 1 (6 min)

– Medball side Slams

– Ski Erg

Station 2 (6 min)

– Air Squats

– Rower erg

Station 3 (6 min)

– Walking lunges or Step ups 14″ box

– Assault Bike

**Coaches encourage athletes to work as hard as possible for 30 sec and rest for 30 sec. Complete 3 rounds at each station before moving to the next station.

C) Finisher if time permits – lower legs x 2 rounds
– Calf raises 20
– Tib raises 20
– 2 foot bunny hops x 20