PRACTICE – UB HORIZONTAL & VERTICAL PUSH

Intention: Building upper body strength with a push and pull in the A series.

Prep: Foam roller lats. Chest openers, swimmers, hip and ankle distractions for the B series. Chest, glute & quad activation.

A1) BB narrow grip bench press x 8-10 @3110
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) ‘Share the load’ – partner workout. Share the reps/metres as you like!

1) 100 x KB squat cleans 
2) 1,500m rower (sharing example 250m x 3 each)
3) 200 x ski jumps 
4) 1,500 ski (sharing example 250m x 3 each)
5) 100 x partner medball sit ups

** cap at 20 mins