PRACTICE – UB PULL

Intention: Big upper back focus in A series. Explosive movements paired with cardio for B series, keep consistent pace – zone 3-4.

Prep: T spine, scapular & hip mobility (shoulder CARs, worlds greatest). Back, glute and core activation (banded rows, banded glute work, deadbugs or McGill sit ups). Jumping and hip power drills.

3 sets
A1) BB bent over row x 8 to 10
A2) Banded squat jump row x 10 to 12 (crossover bands or long bands on the rig)

B) Team of two. 40s work/20s rest. Stay on each station for 6 mins (three rounds on each exercise). 1 min rest between.

Station 1
– Med ball slams
– Rower

Station 2
– KB swings
– Bike

Station 3
– DB push press
– Burpees