COMPETITION – UB PULL / VERTICAL PUSH

Intention: Push and Pull in the A series for strong upper body, compromised cardio in the B series in readiness for SWC ROX!

Prep: See whiteboard

Plyometric warm up (5 mins)
1. Linear pogos – 30sec/20sec rest 
2. Lateral pogos – 30sec/20sec rest 
3. Single leg alternating pogos – 30sec/20sec rest 
Repeat

3 sets
A1) SA DB Strict Press x 8-10ea 
A2) BB incline row x 6-8 @3011 

B) 8 x 2min Stations / 45s rest (moderate load) Approx 18 mins

**coaches set up stations for easy access to both exercises, ahtletes will do stations 1 through 4 and then repeat, use 2 sleds, Tank outside. Set up shuttle runs or farmer carry outside if weather permits. Write up mini whiteboards with exerices for each station.

Station 1
– alt SA DB Bench press x 8ea
– Burpees x 6
Repeat

Station 2
– DB FR reverse lunges x 8ea
– 20m Farmer carry
Repeat

Station 3
– KB alt Gorilla Row x 8ea
– Shuttle runs or skipping remaining time (bike if unable to jump / run)

Station 4
– Goblet squat x 8
– 20m Sled push
Repeat