COMPETITION – UB PULL

Intention: This weeks focus is hip extension & confidence under the bar. Working on upper back strength in the pulling movement.

Prep: Hang, cat /cow, shoulder CARs, 90/90 KB hold, Supine KB Lat activation, Deadbug, Shrugs.

3-4 sets
A1) Aussie Chin ups x 6-8 (or ring rows)
A2) Supine DB flyes x 8-10

B) Competition – 3 rounds – 40 sec on / 20 sec off

1. Assault Bike – get the same amount or more calories each round!
2. Sled push
3. Medball side slams 
4. Jumping chin ups

**Set up 2 areas where they can do jumping chin ups, use both sleds if necessary, one on the track and the tank next to the track

C) Finisher – Max hang from chin up bars

Chalk up!!

**regress to a MAX hollow hold or plank, it should not be easy!