PRACTICE – UB PULL / VERTICAL PUSH

Intention: Building muscle in the shoulders and upper back, and some feisty work in the B series, remember to use good technique and nasal breathing to get you through to the end.

Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea, Caterpillar 5, banded shoulder activation – pec push 10, pullaparts 10, lat pulldowns 10, pogo hops 20, Deadbugs 5ea.

4 Sets heavy with good technique
A1) SA KB/DB Row x 6ea @3012
A2) SA KB/DB 1/2 kneeling OH press x 6ea @3010 
A3) Goblet Curtsy Lunge x 6ea 
REST 90 sec
**use the incline benches or the landmine for those that have limited shoulder mobility overhead.

B) Courtesy of CFSBK – 4 Rounds for Max Reps (16min)

– 1min 30sec for max cals Row or Ski

– 30sec Rest

– 1min 30sec AMRAP Sandbag/Farmer Carry x 12m  

– 30sec Rest

**Row hard and carry heavy! Use something that you want to put down. 12m is one length of the sled track, if weather allows set the carry up outside with cones, if inside, move the cardio equipment out of the way for plenty of room in the carry for 4 athletes, the aim is to get as many reps on the farmers carry as you can in the 90 sec while staying safe and stacked.

C) Shoulder recovery – trap smash, lat, pec, upper back stretches