PRACTICE – UB PULL

Intention: Building Upper Body and Hip 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 for quality
A1) Strict Chin ups x 4 or Floor assisted
A2) Supported SL DB RDL x 8ea
A3) 3 point DB row x 8ea 

B) EMOM 12
**Push the work as there is plenty of rest

1. Shuttle runs 10m
2. Rest
3. Deadball cleans RX 15kg ball
4. Rest

C) Finisher – seated hip flexor raise 2 x 8ea