PRACTICE – UB PULL / VERTICAL PUSH

Intention: Practice using our legs for power

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

Plyometric warm up (5 mins)
1. In-out plate hops – 30sec/20sec rest 
2. Double leg plate pogo – 30sec/20sec rest 
3. Plate toe taps – 30sec/20sec rest  
Repeat

3 sets – Skill work
A1) SA DB Hang Clean x 5 left arm 
A2) SA DB Push press x 5 left arm 
A3) SA DB Hang Clean x 5 right arm
A4) SA DB Push press x 5 right arm
Rest 60s

B) Conditioning – 3 rounds not for time – athletes time their own rest

– Single DB alternating reverse lunges x 20 – (swap arms at 10)

rest 30s

– Ab Mat Sit ups x 20 

rest 30s