COMPETITION – UB PULL

Intention: Building upper body strength

Prep: Rower, Ski, foam roller lats, 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

B) Competition – 2 x AMRAP 8 – 2 min rest between

AMRAP 8
– 200m run (doggy daycare)
– 6 strict Chin ups – use bands
– 20sec Bar hang

2 min rest

AMRAP 8
– 400m Row or Ski
– 10 BB or DB strict press

**for beginners reduce the run distance or use bike. ring rows or seated rows. feet assisted hang.
**4 athletes per amrap with their own station to work at, the row /ski needs to be under 2 mins, reduce distance if needed.