PRACTICE – UB PULL / VERTICAL PUSH

Intention: Upper back and shoulder strength

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.

** Run prep should be done after the A series – 10m of each – A skips, butt kicks, grapevine, high knees, hamstring scoops.

3 Sets for Strength
A1) SA DB Row x 8ea @3012
A2) SA DB OH press x 8ea @3010

B) 4 Rounds for Time
– 200m Run (8 cal bike)
– 20 Abmat Sit-Ups
– Floater Exercise (see below)

R1. 16 Burpees
R2. 30 Air Squats
R3. 100m KB Farmers Carry
R4. 45 sec Hang