PRACTICE – UB PULL / VERTICAL PUSH

Intention: creating strong upper back strength and grip strength in the A series,

Prep: wrist and forearm stretches, glute, upper back, shoulder activation.

3 sets
A1) Inverted BB row x 6-8
rest 1 min
A2) pincer grip plate carry x 40m
rest 1 min

B) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.

– push up

– pop squats 

– V ups (SL ea)

C) Leg Finisher – Partner AMRAP 3

– wall sit
– squat jump

P1 wall sits while P2 does 3 jump squats (squats) then swap, each round add 1 more jump squat, continue for 3 min